PALM SUNDAY
I hope you guys didn’t wake up to sore from yesterday. For you religious individuals don’t forget today is Palm Sunday go get your palm frawn and get lots of rest.
SATURDAY: EARLY BIRDS GET THE WORMS
I hope all of you heeded my advice and had a fun but early night last night. Today we will be doing a hard WOD (WORKOUT OF THE DAY) he name should say it all.
WARMUP: 10 BURPEES / 400 METER JOG / 5 BURPEES
WOD (WORKOUT OF THE DAY): “2 MINUTE TORTURE” ACTIVE 2 MIN. / REST 2 MIN. EACH EXERCISE
THRUSTERS M65 LB / W33 LB
PULLUPS
KB SWINGS (KETTLEBELL) M44 LB / W26 LB
SIT UPS
SPRINTS
PUSH UPS
POWER CLEANS M65 LB / W33 LB
OHS (OVERHEAD SQUATS) M65 LB / W33 LB
COOL DOWN: TEAM COMPETITION CONSEQUENCES BURPEES…..!
FRIDAY THE START OF OUR WEEKEND
Tough WOD (WORKOUT OF THE DAY) yesterday but everyone stayed tough and pushed threw it. I was really happy to see some new faces in the gym like Amanda pushing herself. The rest of you are doing phenominal in your fitness levels and are all rising incredibly fast. You should be proud of yourselves. Yesterday I saw Gaby doing push ups like nothing same with Fifie & Matt. Great great job. Keep it up. Todays treat is posted below.
THE BEGINNING
THE END
STRENGTH: WORK ON YOUR SKILLS RINGS, PULL UPS, JUMP ROPE, OLYMPIC LIFT MOVEMENTS
WARMUP: 400 METER JOB / 2x 50 METER SPRINTS / 50 JUMPING JACKS
WOD (WORKOUT OF THE DAY): AMRAP (AS MANY ROUNDS AS POSSIBLE) IN 20 MIN.
5 SHOULDER PRESS
10 KNEES TO ELBOWS
10 SQUAT JUMPS
5 AROUND THE WORLDS M25 LB / W10 LB
COOL DOWN: 800 METER RUN / 100 JUMPING JACKS
THURSDAY FROM HEAVEN OR MAYBE POSSIBLY NOT
I hope you all enjoyed your recovery WOD(WORKOUT OF THE DAY) yesterday. Today I have programmed a fun treat for everyone. Both the 5:15/6:15 PM class were big and lively yesterday it was awesome to coach you guys through it. I hope to see everyone again today with the same excitement and enthusiasm as you had yesterday. Remember “PAIN IS CANDY”
SOME OF OUR GIRLS DOING PARTNER FARMER WALKS
STRENGTH: PARALLETTE HOLDS L-SIT/V-SIT/TUCK PLANCHE 3-5x FOR 10-15 SEC.
WARMUP: 10 BURPEES / CRAB WALKS / FROG JUMPS / 5 BURPEES
WOD (WORKOUT OF THE DAY): 5 ROUNDS FOR TIME
800 METER RUN / ROUND 1&5
400 METER RUN / ROUND 2&4
200 METER RUN / ROUND 3
12 PULLUPS
9 BACK SQUATS 1/2 YOUR BODY WEIGHT
6 BOX JUMPS M24″ / W20″
3 HSPU (HANDSTAND PUSH UPS)
COOL DOWN: JUMP ROPE 5 MIN. & STRETCH
WEDNESDAY TEAM WOD (WORKOUT OF THE DAY)
I hope you all didn’t wake up to soreness especially in your lower back area. I was really excited yesterday to see some new faces in the gym pushing themselves during the WOD (WORKOUT OF THE DAY). Tia Luany you kicked major butt and your attitude during the WOD’s to continue to push is inspiring to us all. I’m expecting some big classes today for the 5:15 & 6:15 PM class so we will be doing a team WOD. Don’t let me down now by not show up. You guys are doing great. Keep up the good work. Try to bring GLOVES very important for today…!
STRENGTH: WORK ON YOUR KIPPING PULL UP TECH.
WARMUP: 20 SQUAT JUMPS / 2x 50 METER SPRINTS / 20 JACARE STYLE PUSH UPS
WOD (WORKOUT OF THE DAY): THIS WILL BE A TEAM WOD FOR TIME IN GROUPS OF 2
100 FOWARD MED BALL THROWS
6x 50 METER WHEEL BARROWS / EACH PARTNER SHOULD DO THIS 3x
100 MED BALL THROWS SIDE WAYS
6x 50 METER PARTNER PIGGY BACK/FIRE MAN WALKS / EACH PARTNER SHOULD DO THIS 3x
100 MED BALL SIT UPS
COOL DOWN: 20 JACARES & STRETCH
TUESDAY LET’S BUILD SOME POWER
“TABATA” next time you hear that word/name you’ll know what to expect. Everyone was treated to a nice little WOD (WORKOUT OF THE DAY) yesterday. I’m proud of everyone especially all the new faces Gracie, Lulie, Sicre, Ema, Renato, & William. You guys did great. Today’s WOD will be a tough one. I want perfect tech. & form with less intensity. Those who have the tech. down I will be looking for intensity and to step up and rise to the occasion. Below I posted a video of “GRACE WOD” done with flawless tech. & intensity this is what we should all strive to look like eventually. Take care see you all very soon.
STRENGTH: RING PULLUPS 5×5
WARMUP: 400 METER JOG, 20 SQUAT JUMPS, 2X LEAP FROGS
WOD (WORKOUT OF THE DAY): “LEXIE GRACE” 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 FOR TIME
DEADLIFTS M95 LB / W55 LB WILL BE SCALED IF NEEDED
POWER CLEANS M95 LB / W55 LB WILL BE SCALED IF NEEDED
FRONT SQUATS M95 LB / W55 LB WILL BE SCALED IF NEEDED
COOL DOWN: 20 JACARES & STRETCH
Monday “BE BETTER THAN YESTERDAY”
Good Morning everyone. Hope all of you had another amazing weekend. A few of you haven’t been by the gym because of Spring Break so I hope to see you at the BOX (GYM) today to start where you had left off. Today’s WOD (WORKOUT OF THE DAY) should be fun and get everyone’s body going for the next couple of WOD’s for the rest of the week.
STRENGTH: GYMNASTIC MOVEMENTS ON PARALLETTES L-SIT / TUCK SIT / TUCK PLANCHE / HSPU HOLD / HSPU 5×5 / PUSH UPS 5×5
WARMUP: JUMP ROPE 5MIN., 5 BURPEES, 10 PUSHUPS, 20 JUMPING JACKS
WOD (WORKOUT OF THE DAY): TABATA 20 SECONDS ON / 10 SECONDS OFF FOR 8 ROUNDS. WOD PROVIDED BY CROSSFIT SANTA CLARA
TABATA JUMPING PULL UPS WITH MOUTAIN CLIMBERS DURING THE (REST PERIOD)
IMMEDIATELY AFTER
TABATA PUSH UPS WITH JUMPING OVER A 12″ OBJECT DURING THE REST
IMMEDIATELY AFTER
TABATA PUSH PRESS WITH A M45 LB / W 33 LB BAR, REST REGULAR
IMMEDIATELY AFTER
TABATA SQUATS WITH A SHORT SPRINT DURING THE REST PERIOD
COOL DOWN: 3x FOWARD SPRINTS & 3x BACKWARDS SPRINTS
SUNDAY, LET’S REST FOR NEXT WEEK
You all did great this week and pushed yourselves hard. Rest up and enjoy the rest of your weekend and Spring Break. I’ll see you all on Mon.
Saturday 10:00AM
We had a quick and intense WOD (WORKOUT OF THE DAY) yesterday so I hope all of you are ready for something a bit more challenging. I expect alot of you to find the power to get up early today to participate in this great WOD I have proggramed for all of you.
STRENGTH: OLYMPIC LIFTING TECH.
WARMUP: 5 MIN. JUMP ROPS & 400 METER JOG
WOD (WORKOUT OF THE DAY): 5 ROUNDS FOR TIME
400 METER RUN
15 SDHP (SUMO DEADLIFT HIGH PULLS)
15 DIPS PARALLETTES / RINGS
15 SITUPS WEIGHTED OPTIONAL M15 LB / W10 LB
15 BURPEES
COOL DOWN: STRETCH
ANOTHER BEAUTIFUL FRIDAY
Good morning children! How do you all feel? Yesterday WOD (WORKOUT OF THE DAY) went extremely successful. Alot of you are beginning to push yourselves and break through some of your previous barriers, which is awesome. I hope to see you all later today. Take care.
WATCH THE VID. GET PUMPED! “PAIN IS CANDY”
STRENGTH: FRONT SQUAT 5×5 75-80% OF 1RM (ONE REP MAX)
WARMUP: 5MIN JUMP ROPE & 20 BURPEES
WOD (WORKOUT OF THE DAY): FOR TIME 4 ROUNDS
20 JUMPING/WALKING LUNGES / WEIGHTED OPTIONAL M 45LB / W 33LB
15 SHOULDER PRESSES M 75LB / W 43LB
15 MED BALL SLAMS M 20LB / W 1OLB
10 BOX JUMPS M 24″ / W 20″
COOL DOWN: WHEEL BARROWS STRETCH
