Monday, May 30, 2016

5/30/16



Today we honor those men and women that currently protect our freedom.  Those who have fallen protecting our freedom.  Those who have served to protect our freedom.  We will put ourselves in an uncomfortable situation.  One where you will question, "Why are we doing this?"  It is then that you need to think about the person next to you.  Inspire them with your effort.  Inspire them with your desire to help the team by helping themselves.  Push through the mental "I can't" hurdle in your life, and be your best you.  Please take the time and watch this speech by Admiral McRaven.  Remember, "Don't ever ring the bell."

https://www.youtube.com/watch?v=pxBQLFLei70

Cool down, have a nice day..  El Rey always.. 

Sunday, May 29, 2016

5/29/16



SEAL Sunday # 178.. To find out what today's workout entails, you must show up to participate. Each Sunday will be SEAL Sunday. The workouts are actual Navy SEAL "evolutions". I encourage all who are interested in to check out http://www.thesealquest.com/The_SEAL_Quest/Welcome.html or http://www.sealfit.com/ to find out more. Or you can follow these groups: @SEALFIT or @SEALStrongFit on twitter.  If you are ever down.. If you are out.. If you don't think you can go on anymore.  Take the time and watch Admiral William H. McRaven's speech.  Get ready to change the world.. https://www.youtube.com/watch?v=pxBQLFLei70
Cool down, have a nice day.. El Rey always.. 

Saturday, May 28, 2016

5/28/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a chipper.  Just one set of multiple reps without stopping and getting after it.  Push through it.. Early stages of a rough weekend of training.  Time to start off the weekend right!!

1 Round

50 Swings
5 Burpees
40 Jerks 20L/20R
5 Squat thrust
30 Jump Squats
5 Burpees
20 Sit-ups
5 Squat thrust
10 Hand release push-up
5 Burpees
20 Sit-ups
5 Squat Thrust
30 Jump Squats
5 Burpees
40 Jerks 20L/20R
5 Squat Thrust
50 Swings

Cool down, have a nice day.. El Rey always.. 

Thursday, May 26, 2016

5/26/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a one round crusher.  Continuing with our "going heavy" theme  this week... One gut check round.. Should be some fun.. Thanks to my friend for sharing this session that he did with his Crossfit group.. "Fitz.. this one is right up your alley.."  Good stuff and thanks.. Made a few slight modifications, but looks tough... 

20 Swings
30 Single Thruster L
20 Push-ups
30 Sit-ups
20 Sumo Squat
30 Burpees
20 Single Thruster R
200m Farmer's Walk
20 Swings


Cool down, have a nice day..  El Rey always..

Wednesday, May 25, 2016

5/25/16



Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the Cotter Crusher with kettlebells.  This is a you go / I go format.  It is not for the faint of heart.  It is a 9 set 27 minute commitment.  Make sure that you are good and loose.  Mentally prepared, and ready to go.

1 minute on
1 minute off

Lunge
Double Swings
Double Jerks

Do each movement for 9 times for a total of 27 minutes of work / 27 minutes of rest.

Cool down, have a nice day...  El Rey always..