Working Out

Thrash Session 15July2012

Today is the last day of the CrossFit Games and I am a huge fan of a lot of the athletes but there are a few things in life before CrossFit. God, my family and friends. With that said today this is posted late because my wife and I took our daughter to church, had a family lunch and then went shopping. In case you don’t know my wife was pregnant for 5 months while I was deployed, let me go to a Korea just a month after I came back for a week to CrossFit and let me film Stars Earn Stripes for the last month of her pregnancy. Not to mention she knows that I wake up early for work so she lets me sleep and takes care of the baby every night! She let me go to the games yesterday, cooks me dinner, lunch and breakfast on the weekends. Not to mention she gives me and our daughter unconditional love which is absolutely priceless. The more I watch her with my daughter the more and more I fall in love with her. She is truly a blessing from God. So needless to say she deserves a little shopping time to get something nice for herself, so that is what we did. I, however did learn a lesson though and that is to have the work outs posted the night prior instead of the morning of. That way my east coast following can have the workouts first thing when they wake up. So thank you for being understanding, I appreciate the love and support and with that said  Click here to thrash!

The program is evolving

Hey! So this program has and does work for me, but as I start to continue on, I see improvements that can be made and certain aspects that I believe will reach a broader crowd! For example being more detailed on the lifting cycles, adding in an endurance portion. Not everyone wants to be ripped. I know my wife wants to be “cut” but not add mass, therefore instead of weight training there will be an optional endurance/speed training portion that you CAN choose to do at your will. I must tell you though that the strength training and WOD’s we do at the the high intensity will increase your endurance. I’ll do a piece on that this week on how but once again this blog is for everyone, so we want to make sure that we hit the masses on that. I will also be tweaking and adding more movements to our warm up. Not that what I have programmed isn’t good, it’s just I find doing the same exact kind of warm ups on a rotation and not specifically detailed (I.M.O) gets old. I will start posting videos here soon! Once again this is just the start! Soon there should be a video with every work out or two coming as well as videos running through the stretching with you. So keep thrashing and know I am working on my end to give you a high detailed and effective product! Even though this blog is free, I want to make sure we are changing lives out there and having fun while doing it!

CrossFit Games/Thrash Session 14July2012

I am on my way to the CrossFit Games at the home depot center today! I am so excited to be going to watch the best! Stand by for more blogs and pictures from what went down at the games!

So today’s Thrash Session is Games inspired again! Regional Workout 11.4 is the WOD today!

So click here to start getting Swoll!(It means swollen, aka ripped)

Thrash Session 13July2012

So today are the CrossFit Games and I just want to say that I am stoked to be going to the event tomorrow. I can’t wait to see these amazing athletes kill it. I am so excited by the first event. Finally adding an event or a few events that I believe are important to testing overall fitness. I think that they should have WOD’s in the Open’s are Regionals with some more running/rowing involved. Not necessarily distance but a WOD with a mile in it or 400-800m sprints which we see in WOD’s all the time. Anyways, I look forward to watching the best complete and hopefully can be amongst them in the next few years to come. Click here to start your training for the 2013 Games

Thrash Sess. 6July2012

I hope everyone is taking a rest day at some point! I know most blogs post a rest day but everyone works out different days depending on their schedule. The fact is this blog is to help ALL people who wish to improve fitness and not just program for those competition athletes. It can be used as a competitive training program with future modifications that will personalize and customize the work out for each person by using percentages in direct correlations with repetitions. However, give me a little bit to work on that. I don’t just have one full time job, I have about 3 now. Corpsman, Dad, Husband and soon to be business person so I am doing my best to be proficient at them all. So here is your thrash session today.

 

Warm Up

400m Run or Row

2 Rounds

10 Samson Stretch (5 each leg)

10 Caterpillars

10 Cats & Dog’s

10 Spider Man’s

10 Scorpions

 

2 Rounds

10X single unders

10X alternating legs( also known as high knees)

10X cross overs (crossing your arms as you jump through the rope)

10X skiing (jumping side to side)

10X double unders (if you don’t have your double under yet, do two single unders and then attempt to speed up your wrist speed and get 1 double under)

Burgerner Warm Up

 

Weight Training: Over Head Squat

Establish a 1RM within a 15 minute time frame. Ensure proper form is executed throughout this movement and to help you are the awesome coaches from CrossFit HQ. The Overhead Squat.

Work Out:

 

5 rounds

10 dumbbell manmakers

15 box jumps

20 double unders

 

Video for the CrossFit ManMakers!

 

Skill Work: Bar/Ring Muscle Ups

Take your pick but work on progression CrossFit Estero Muscle Up ProgressionCamille Muscle Ups Slow Motion – Your welcome!

5 round

5 muscle ups

 

Cool Down:

800m Jog

Static Stretching (Stand by for video coming in a week or so)

Roll out with a foam roller and lacrosse ball

Ice down your sore joints

 

Scaling:

* If you can’t do unbroken double unders alternate between 2 single unders and then 1 double under.

** If you can’t do any double unders just do single unders, 3X the double under amount so 60 single unders.

Operator Level ( 75 lb dumbbells men/ 24″ box/  50lb dumbbells women/ 20″ box)

Level 4 (Prescribed) ( 70 lb dumbbells men 20″ box/  40lb dumbbells women/ 18″ box)

Level 3 (Intermediate)( 60 lb dumbbells men 20″ box/  35lb dumbbells women 16″ box)

Level 2 (Progressing) ( 50 lb dumbbells men 18″ box/  30lb dumbbells women 14″ box)

Level 1 (Beginner) ( Comfortable Weight Dumbbells/ Comfortable Hight Box)

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