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1-31-15
WOD 1-31-15 Part A 40/30/20/10 x AB Mats and Jump Rope Note: do 40 Ab mats then 40 Jump Rope then 30 Ab mats and 30 Jump rope ect Part B 5 rounds of the following: Run x 3 min Dips x 8 KBS x 12 Air...
View ArticleWOD 1-22-15
Core: 4 sets of 1/2 TGU x 6 each side Russian twist x 6 each side Superman Static Hold x 30 sec Metcon : 20 min AMRAP Row x 1 min Bear Crawl x 10 forward then 10 back wards Run x 2 min Lunge Static...
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1/19/15 5-10 warm up : Bike / Run / Jump Rope ect Core: 12 x 4 sets Sprinters ( 6 each side) Hip Crank ( 6 each side) Bird Dog ( 6 each side) Strength 5 sets of the following DB Snatch x 6 right side...
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Raw Brownies
Provided by: Ben Greenfield Fitness Raw Brownies (dairy & gluten free!) With only 4 ingredients these taste identical to normal brownies with the same perfectly squishy, melt-in-your-mouth...
View ArticleThanksgiving WOD
Happy thanksgiving !!!!! Start off with a 1 mile jog Core : 4 sets of the following plank x 1 min side plank x 30 sec strength 5 sets of the following 12 reps of...
View ArticleWOD 11-3-14
MON Always start with a good warm up and finish with some mobility work Strength Day 5 x Sets of the following Start around 50% 1RM and work up to as heavy as you can handle with good form CLEAN x 7...
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WOW (workouts of the week)
Monday 10-27-14 Core: Stability Ball complex 12 reps each x 4 sets 5 Sets , Couplet of : Snatch x 4 ( working up to 80% 1RM) FS X 6 ( working up to 80% 1RM) Then……… 5 sets , Couplet of : OHP x 8 Good...
View Article360PT WORKOUTS OF THE WEEK
NOTE : Start all workouts with a warm up and finish with stretching and and mobility work . Mon Note: can sub hill run w/ sprints Hill Run x 1 Thruster x 6 Hill Run x 2 Thruster x 8 Hill Run x 3...
View ArticleWOW – workouts of the week
NOTE: be sure to warm up with a dynamic warm up before workout and finish with a cool down stretch ( Static stretch / Mobility work ect) MONDAY- Strength WOD Core: Jiu JItsu Complex x 4 10 x Butter...
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Mon rest day Tue 21/15/9 Dips Ring Row Thruster Wed Cleans ( #25/#50) x 14/12/10/8/6 BBFB X 6 30 Jumping Jacks Thursday 3 rounds of the following Flat Bench Press x 8 Step overs on the Bench x 10...
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Chocolate Milk cant live up to the hype
Chocolate Milk Can’t Live Up to the Hype Deep down, even the contrarians who shouted the loudest about how chocolate milk was superior to commercial protein powders must have known how stupid this...
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Paleo and your Gallbladder
PALEO AND YOUR GALLBLADDER Every year in the United States, over 700,000 people get an important part of their digestive system removed. Cholecystectomy, or gallbladder removal, is often billed as a...
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80′s Life Guard Competition Ft. Laud. FL
Lake Worth Beach Patrol that’s me in the front row far left side at a Lifeguard Comp in Ft Laud Fla sometime mid 80′s . What a fun crew of dudes to work with !
View ArticleWOW July 28th – through Aug 9th
Mon: 20 min AMRAP Thruster X 12 Pull up X 6 OHD Lunge X 12 each leg Tue: Note: 6 Rounds of the following Push up ( one hand on Med ball) 5 on each arm KBS x 12 ( 35#/20#) Shuttle Run x 20 yds x 8 Wed...
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Guess what? Organic really is better. Duhhhh
Guess what? Organic really is better. by CHRIS KRESSER For some reason that isn’t clear to me, the mainstream media and medical establishment seem very attached to the idea that organic produce is no...
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Sean Peyton: Crossfit
Scott Pollack He’s just Sean at the box. That’s the idea. That’s one of the things that Sean Payton loves about CrossFit. He’s another guy doing Burpees, pull-ups, box jumps, double-unders and...
View ArticleWOD 7-10-14 & 7-11-14
WED 7-10-14 5 rounds of the following Row x 1 min Bike x 1 min Flat Bench x 10 ( 75% 1 RM) WB x 20 T2B x 10 THUR 7-11-14 Part A ( 5 rounds of 30 sec on each station) HSPU Pullover Punching Bag Jump...
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