Month: May 2018

Shut it off and Sleep

BY SEAN CAPTAIN There’s an expression about knowing just enough to be dangerous. In the case of sleep science, Apple may know just enough to disappoint. In 2016, it introduced an iOS feature (later added to MacOS) called Night Shift that can change the screen to a “warmer” (orangey) hue before bedtime. The aim is to …

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Monday 5/14/18

 Mobility: Hips Skill: None Strength:  Metcon:   Optional Core: 1 round for max reps work for 45 seconds rest 15 seconds 1) Straight Leg Raises 2) Supermans 3) Oblique Crunch (left side) 4) Situps 5) Oblique Crunch (right side) 6) Straight Leg Raises

Sunday 5/13/18

Happy Mothers day to all or member mothers. Mobility: Shoulders Skill: Weighted Pull-Ups *Set 1 – 3 reps *Set 2 – 2 reps *Sets 3-6 – 1 rep Rest 2-3 minutes between sets, building to today’s 1-RM Record your 1 rep max in BTWB Strength: None Metcon:   Optional Core: Every minute on the minute for 6 minutes: …

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Saturday 5/12/18

  Today at 1:00. Address is at the Gym. Mobility: Full Body Skill: None Strength:  Metcon:   Optional Core: 3 rounds 15 Toes to bar 15 Hollow rocks 15 sit ups

Friday 5/11/18

 Mobility: Shoulders/Hips Skill: None Strength: None Metcon:   Optional Core: 10,9,8,7,6,5,4,3,2,1 Slam Ball Situps Side to side slam ball touches (keep body in a hovering seated crunch position- don’t let feet touch the ground) – left + right = 1 rep Pushups

Wednesday 5/9/18

 Mobility: Shoulders Skill: None Strength:  Metcon:   Optional Core: 30 reps crunches 30 reps leg levers 30 reps v-ups 30 reps 4 count flutter kicks 30 reps sit ups 60 reps bicycles

Tuesday 5/8/18

 Mobility: Hips/Ankles Skill: Three sets of: Good Mornings x 6 reps @ 3011 Alternating Reverse Lunges x 12 reps Landmine Row x 6 reps each arm @ 21X0 Tempo Ring Dips x 10-12 reps @ 2111 (stick with the tempo and full range of motion) Strength: None Metcon:   Optional Core: 3 rounds GHD sit-ups 12 Hanging …

Tuesday 5/8/18Read More »

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