Workout of the Day (Friday February 9, 2018)

Liners
4 Rounds:
5 kb Swings
7 Goblet Squats
9 clapping push-ups

Technical:

5 x 2+1+1
Power Clean + Full Clean + OH

Open 11.3:
5 Min AMRAP:

Squat Clean to OH 165/110

-5 Min Rest-

Open 13.4:
7 Min AMRAP ascending reps, 3, 6, 9, 12…

Power Clean to OH 135/95
Toes to Bar

Stabilization:

HS Practice

Posted in WOD

Workout of the Day (Thursday February 8, 2018)

Metabolic

1 mile run
50 Wall Ball
800m Run
50 Wall Ball
400m Run
50 Wall Ball

Stabilization:
100 Seated Twists

Do the things that make you uncomfortable. We tend to shy away from the things that we don’t like, or aren’t good at. Doing these things will help you improve athletically and mentally. The goal board is up and many of you are wanting to get better at cardio or even lose excess BF. So don’t cherry pick, come in and get your movement on!! Goals aren’t accomplished without some work, get after it!!

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Workout of the Day (Wednesday February 6, 2018)

Row- 30 secs on, 30 secs off until 80/65 calories

 

Technical:

 

5 x 3 Power Clean to Push Jerk (emphasis on the transition from catch to OH)

 

Metabolic:

 

8 Min AMRAP:

75 Ball Slams
25 Bar Facing Burpees
Power Clean to OH 135/95

-4 Min Rest-

8 Min AMRAP:
400 m Run
25 Bar Facing Burpees
Power Clean to OH 155-185/115-135
(Scale load accordingly)

 

Additional Strength:

4 x 6 Back Squats @ 70%

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Workout of the Day (Tuesday, February 6, 2018)

Technical:
5×3 Clean Pulls

Metabolic:
IN PAIRS:
1000m Row
100 Wall Balls
100 T2B
100 Hang P. Cleans 95/65
100 Burpee Box Jumps

Stabilization:
5x12sec. Superman

 

Joey from Xendurance will be in Tuesday afternoon/evening for samples and information on the product line.

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Workout of the Day (Monday February 5, 2018)

DWU
4 Rounds:

1 Min on
2 Min off
Row for meters

5 x 3 Hang Clean

Metabolic:

5 Rounds:

10 DB Power Cleans 50/35
20 DB Deadlifts
30 Double Unders

Stability:

50 Toes to Rings

 

Extreme Endurance Challenge if you want it today!!! Come in, do the Row portion, take the product for free for a week, then retest to see progress!!!

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Workout of the Day (Friday February 2, 2018)

Liners
800 m Run
Rest 1 Min
400 m Run
Rest 1 Min
250 m Run

Technical:

5 x 3 Power Snatch
Metabolic:

MEN – includes Masters Men up to 54 years old
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible

WOMEN – includes Masters Women up to 54 years old
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
45 pound Snatch, 30 reps
30 Burpees
75 pound Snatch, 30 reps
20 Burpees
100 pound Snatch, 30 reps
10 burpees
120 pound Snatch, as many reps as possible

Stabilization:

50 Pistols

Mobility this Saturday is shoulder and upper appendage!! So come in! I can easily think of 15 people with shoulder issues, so make this speak to you!!! Get your (_!_) in and get healthier!!! It’s cheaper than a copay!!!!

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What’s the BEST Product You’re NOT Taking???

Xendurance Products!!

 

 

So, our rep will be in on Monday, February 5th and put on a challenge to you none believers.  We are going to get a baseline of performance that is quantifiable and objective, and if you would like to participate, you’ll receive a weeks worth of supply of Extreme Endurance.  Joey, our rep, will then  come back the following week to retest and prove its effectiveness!  SO, if you would like to participate, you have to commit to taking the free product for a week and have to ensure you retest the following week!  The challenge, or test, will be incorporated in to class as well, so you won’t have to make a special trip.  Please let me know if you’re interested as to determine how much product we need to have.  Thank you!

 

Here’s a little science behind it:

 

The first study on Extreme Endurance is a compelling story.

Extreme Endurance (Xendurance as known in the EU) is the only product in the world that has a Gold-Standard, third party, double-blind, placebo-controlled, crossover study – that has been published. We emphasize third party because it means that we, at Lifespan International, did not know who was testing the product. Many companies pay other companies to “hopefully” get good results – we hired a company to test Extreme Endurance that had no knowledge of
Lifespan International or the product – and the results were off the charts with a 15% reduction in lactic acid and a double digit increase in aerobic threshold.

Jürgen Sessner, the lead researcher on the study and owner of Corpus Diagnostik, located in Hilpotstein, Germany, was so impressed with the results of the 10-day study that he asked if he could do his own study using the active product on 6 of his pro-triathletes for a longer, 30-day study. He found in this second study that with a longer use of Extreme Endurance, there was continued improvement and an increase in VO2 Max and power output. All of his athletes wanted to stay on the product. It is also important to note that before starting Corpus Diagnostik, Jürgen spent 10 years as the head strength and conditioning coach in the First Division German Soccer Bundesliga.

The clinical results of our double-blind study were presented at the 6th Annual European Nutraceutical Convention in Vienna, Austria, March 13, 2010 and are published in the Clinical Journal of the European Society for Clinical Nutrition and Metabolism, (Vol. 5, Supplement 1, 2010).

In September of 2013, Xendurance set out to put Extreme Endurance to the test yet again.

Jürgen Sessner flew out to conduct the test. Jürgen has conducted over 8000 stress tests in his 15-year career. In the open-label test conducted at East Valley Crossfit in Chandler, AZ, 11 cross-functional athletes, ages ranging from 22-66 were randomly selected. All athletes met the minimum criteria of at least 10 months of training leading up to the study and were required to complete ‘Fran’ twice over the course of a 7-day period. Upon being selected for the study, all of
the athletes took part in a two-week washout period from all supplements. On day one of the study, a baseline ‘Fran’ test was done and blood samples were taken. Athletes were then provided with a 7-day trial of Extreme Endurance and were instructed to take 3 tablets in the morning and 3 tablets in the evening, with or without food. At both the baseline and post supplementation test, athletes had blood taken from the earlobe immediately before, after, and 10 minutes after completing ‘Fran’. All ‘Fran’ times and movement standards were validated by a judge for each of the participating athletes.

After further analysis, the single best and worst performances were omitted from the study to ensure more accurate results. Of the remaining 9 athletes, a 7-day supplementation of Extreme Endurance yielded an average of 6.2% or a 22-second improvement on their respective ‘Fran’ times. All blood samples were analyzed by a Hitaldo Super, GL Biosensor System. Blood tests after a 1-week usage of Extreme Endurance reduced lactate levels by 8.9% immediately post
workout and 7.1% 10 minutes post workout when compared to blood samples taken at baseline

 

Posted in WOD

Workout of the Day (Thursday February 1, 2018)

Technical:

5 x 3 OHS

Metabolic:

10 sec “L” Sits
60 KB Swings (53/35)
10 sec “L” Sits
50 Goblet Squats w/ball 30/20
10 sec “L” Sits
40 Seated Twists w/ Ball
10 sec “L” Sits
30 Alt OH Lunges w/ Ball
10 sec “L” Sits
20 KB Push Press
10 sec “L” Sits
10 lat Jumps Over Ball

Stabilization:
100 Disc Squats

Posted in WOD

Workout of the Day (Wednesday January 31, 2018)

Technical:

 

5 x 2 Power Snatch

 

Metabolic:

 

4 x 3 Min AMRAPs with 3 Min Break after each:

24 Box Jump Overs

24 Calorie Row

Max Power Snatch 95/65 …(115/75, 135/95, 155/115)

*Reps and calories go down 3 each round

 

Stabilization:

 

50 Toes to Rings

 

Posted in WOD

Workout of the Day (Tuesday, January 30, 2018)

Technical:
5x 10 Wtd. Good Mornings

Metabolic:
3s WOD from Games in PAIRS:
300 Double Unders
3k Row
3mile Run

Stabilization:
7×2 Front Squats

Posted in WOD