WOD For Thursday 1/22/15: 1. Warm Up 2. WOD 1- 3 rds: 30 sec on/30 sec Off: -Banded Pull Aparts -Plate Raises (25,45) -Banded Good Mornings -Barbell Skull Crushers *Rest 3 min 3. 3 min to work up to weight then: WOD 2- 5 rds: -5 Deadlifts (275,185) -20 Abmats
Burn WOD for 1/22 1) Mobility/Warm Up 2) WOD 1- 12 min AMRAP 2 Deadlifts 2-1 Arm Russian Swings (each Arm) 2 Heels to Heaven (Increase by 2 each round) *2 mins Rest 3) WOD 2- 10 min EMOTM E- Tabletops/Mtn Climbers O- K2E Plank/Toe Taps *1 min Rest 4) WOD 3- 8 min AMRAP 10 Wall Balls 200m Med Ball Run 10 Lunges
Adv WOD for Wednesday 1. Strength EMOMx10: Odd: 5 Power Cleans – you choose the weight Even: 5 Front Squats From a Rack – you choose the weight 2. Team Conditioning Teams of 2: Partner A completes 20 Strict HSPU while Partner B completes 2 Legless Rope Climbs Partners switch stations, and repeat. 20 Partner Burpee WallBalls (20/14) – 1 ball, 1 target. Partner A does a burpee then a wall ball. Partner B does a burpee and catches the ball and repeats – once the ball hits the target, that is 2 reps. 40 Hang Squat Cleans (135/95) – 1 barbell, break up reps as desired. 40′ Fireman Carry Walking Lunge your buddy. Partners switch roles, and repeat. 3. Conditioning 3 RFT: 20 Calories on Rower 20 Calories on Assault Bike *Competitors Training
Hi All Some good news…after seeing the surgeon this morning she is unable to feel the hernia any longer. However, I have a groin tear which will require some physical therapy. Hopefully that will take care of it without needing surgery. Two months off is a long time, looking forward to be back at it soon! Reminder, sign up for the holiday get together this Saturday at 7pm at “Gen Korean Bar B Que” in Ventura. See you all soon! Kevin
Just a few reasons to squat. Remember: Squat Heavy and Squat Often! Dr. Mercola: What makes squats such a fantastic exercise? 1.Builds Muscle in Your Entire Body Squats obviously help to build your leg muscles (including your quadriceps, hamstrings, and calves), but they also create an anabolic environment, which promotes body-wide muscle building. In fact, when done properly, squats are so intense that they trigger the release of testosterone and human growth hormone in your body, which are vital for muscle growth and will also help to improve muscle mass when you train other areas of your body aside from your legs. So squats can actually help you improve both your upper and lower body strength. 2.Functional Exercise Makes Real-Life Activities Easier Functional exercises are those that help your body to perform real-life activities, as opposed to simply being able to operate pieces of gym equipment. Squats are one of the best functional exercises out there, as humans have been squatting since the hunter-gatherer days. When you perform squats, you build muscle and help your muscles work more efficiently, as well as promote mobility and balance. All of these benefits translate into your body moving more efficiently in the real world too. 3.Burn More Fat One of the most time-efficient ways to burn more calories is actually to gain more muscle! For every pound of additional muscle you gain, your body will burn an additional 50-70 calories per day. So, if you gain 10 pounds of muscle, you will automatically burn 500-700 more calories per day than you did before. 4.Maintain Mobility and Balance Strong legs are crucial for staying mobile as you get older, and squats are phenomenal for increasing leg strength. They also work out your core, stabilizing muscles, which will help you to maintain balance, while also improving the communication between your brain and your muscle groups, which helps prevent falls – which is incidentally the #1 way to prevent bone fractures versus consuming mega-dose calcium supplements and bone drugs. 5.Prevent Injuries Most athletic injuries involve weak stabilizer muscles, ligaments and connective tissues, which squats help strengthen. They also help prevent injury by improving your flexibility (squats improve the range of motion in your ankles and hips) and balance, as noted above. 6.Boost Your Sports Performance — Jump Higher and Run Faster Whether you’re a weekend warrior or a mom who chases after a toddler, you’ll be interested to know that studies have linked squatting strength with athletic ability.1 Specifically, squatting helped athletes run faster and jump higher, which is why this exercise is part of virtually every professional athlete’s training program. 7.Tone Your Backside, Abs and Entire Body Few exercises work as many muscles as the squat, so it’s an excellent multi-purpose activity useful for toning and tightening your behind, abs, and, of course, your legs. Furthermore, squats build your muscles, and these muscles participate in the regulation of glucose and lipid metabolism and insulin sensitivity, helping to protect you against obesity, diabetes and cardiovascular disease. 8.Help with Waste Removal Squats improve the pumping of body fluids, aiding in removal of waste and delivery of nutrition to all tissues, including organs and glands. They’re also useful for improved movement of feces through your colon and more regular bowel movements.
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