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Month: March 2015

WOD 3-31-2015

WOD 3-31-2015

Compared against WOD 3-2-2015 AMRAP: 10 minutes Reps: 5-10-15x reps Intensity: beginners Process – RX: put 10 minutes on the clock and then, you do as many rounds as possible (AMRAP) of exercise prescribed before the time runs out. warm up 3 sets: 30 seconds High Knees~ in a jogging rhythm lift the knees too approximately about waist high. 15 seconds Jumping Jacks: Little Jacks 15-20, Big Jacks 10-15. This exercise is a total upper and lower body warm up….

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WOD 3-30-2015

WOD 3-30-2015

Sets: 3 for time Reps: 25-25-25x reps Intensity: beginners Process RX: this means do 3 rounds of each exercise with the prescriptive repetitions warm up 3 sets: 30 seconds march in place 15 air squat 15 seconds huggers: Move your arms forward and then reverse, (forward in a hugging manner and reverse in a stretching manner first let arm on top than  right arm on top). Workout: 25x Box Jumps 12 25x push-up on knees 25x Sumo deadlift high-pull (20#)…

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WOD 2-29-2015

WOD 2-29-2015

WOD rest — go out with the family play a sport, you earned it. ‪Rest days are just as important as your workout days.

WOD 3-28-2015

WOD 3-28-2015

Compared against WOD Barbara 3-23-2015 Sets: 3 rounds Reps: 10-20-20-20-x20, 3 minutes rest between rounds Intensity: beginners RM: as prescribe below. Process RX: this means do 3 rounds of each exercise with the prescriptive repetitions and 3 minutes rest between rounds. 10 burpees 20 ring rows 20 push-ups off the knees 20 sit-ups 20 air squats 3 minutes rest between rounds Sets: 5 rounds Reps: 20-20-30-40-x50, 3 minutes rest between rounds RM: as prescribe below. Intensity: mid/hi Process RX: this…

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WOD 3-27-2015

WOD 3-27-2015

RX: 3 rounds for time Intensity: beginners RX: walk/jog per time Process (RX): this means do exercise as prescribed. Warm-up stretch 5 minutes walk 5 minutes 20x over head squats Workout Cover max distance during each jog/walk speed walk/jog 400 meters (1/4 of a mile about 4 blocks) 20 ring rows Cool-down stretch 5 minutes walk 5 minutes RX: 5 rounds for time Intensity: mid/hi RX: run/jog per time Process (RX): this means do exercise as prescribed. Warm-up stretch 5…

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WOD 3-26-2015

WOD 3-26-2015

Sets: 3 rounds Reps: 10-20-10x reps Intensity: beginners Process RX: this means do 3 rounds of each exercise with the prescribed repetitions, for time. (keep track of the time it took you to complete the rounds) Warm up: 5 minutes stretch for legs, back and shoulders user foam roller. 10 burpees 20 box jump (12/step on stairs) 10 wall balls (basketball/6#) Sets: 5 rounds Reps: 20-30-25x reps Intensity: mid/hi Process RX: this means do 5 rounds of each exercise with…

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Top Three Postural Problems Caused by Sitting and How to Fix Them

Top Three Postural Problems Caused by Sitting and How to Fix Them

We’ve all seen the research about the negative impact sitting for extended periods of time has on our health. But most of us have to sit, at least for a portion of our day. Read on to learn ways to address the postural challenges of our sitting problem with corrective exercise strategies. Physical inactivity is one of the primary causes of muscular dysfunction, and research suggests that muscular aches and pains are more common now than 40 years ago (1)….

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WOD 3-25-2015

WOD 3-25-2015

AMRAP: 6 minutes Reps: 25-25-25x reps Intensity: beginners Process – RX: put 6 minutes on the clock and then, you do as many rounds as possible (AMRAP) of exercise prescribed before the time runs out. 25x Box Jumps 12 25x push-up on knees 25x Sumo deadlift high-pull (20#) AMRAP: 10 minutes Reps: 25-25-25x reps Intensity: mid/hi Process – RX: put 10 minutes on the clock and then, you do as many rounds as possible (AMRAP) of exercise prescribed before the…

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WOD Intervals 3-24-2015

WOD Intervals 3-24-2015

AMRAP: 30 minutes – keep track of distance Intensity: beginners RX: walk/jog per time Process (RX): this means do exercise as prescriptive. Warm-up stretch 5 minutes 20x air squats Workout Cover max distance during each interval jog/speed walk 3 minutes walk 1 minute jog/speed walk 3 minutes walk 3 minute jog/speed walk 3 minutes walk 1 minute jog/speed walk 3 minutes walk 3 minute jog/speed walk 3 minutes walk 1 minute AMRAP: 30 minutes – keep track of distance Intensity:…

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WOD Barbara 3-23-2015

WOD Barbara 3-23-2015

Sets: 3 rounds Reps: 10-20-20-20-x20, 3 minutes rest between rounds Intensity: beginners RM: as prescribe below. Process RX: this means do 3 rounds of each exercise with the prescriptive repetitions and 3 minutes rest between rounds. 10 burpees 20 ring rows 20 push-ups off the knees 20 sit-ups 20 air squats 3 minutes rest between rounds Sets: 5 rounds Reps: 20-20-30-40-x50, 3 minutes rest between rounds RM: as prescribe below. Intensity: mid/hi Process RX: this means do 5 rounds of…

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