6/30/12

Warm up with joint mobility and dynamic movement.  Today some agility, jumping and Olympic lifts.  We will fight getting cement feet as long as we can.. We will be using an agility ladder and some home made hurdles.  If you don't have an agility ladder, buy some chalk and draw one on some black top.. instant agility ladder for little cost.. Quick feet and quick twitch today..


Agility ladder steps
3 hurdles
5 steel log clean and front squats
20 crossfit swings
5 barbell rows

Agility ladder steps
3 hurdles
5 steel log clean and press
20 crossfit swings
5 heavy curls

Agility ladder steps
3 hurdles
5 barbell snatch
20 crossfit swings
5 barbell twists

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

6/29/12

Rest day.. enjoy..

El Rey always..

6/28/12

Warm up with joint mobility and dynamic movement.  Back to the bells today.  Timed sets for endurance, strength, and mental fortitude.  Get your posterior chain good and ready.  Watch Steve Cotter here in a simple joint mobility flow http://www.youtube.com/watch?v=gb6alw-gBIg Don't be concerned with how you look doing this, be concerned with how you feel after you do this...

1 minute drills
Each set is 1 arm - 1 minute no switch

clean and jerks
hi pulls
figure 8s / static hold
triple crush
lunges
snatches

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

6/27/12

Warm up with joint mobility and dynamic movement.  Clubbells today.  Just another tool to push us in a different way.  Great for grip strength, core strength/stability, and flexibility.  We are going to mix that in with everyone's favorite PT exercise.. Burpees.. So get warmed up and lets go..

2-3 rounds

10 Swings 5L/5R
5 burpees
20 halos 10L/10R
5 burpees
30 thrusters 15L/15R
5 burpees
10 torch press 5L/5R
5 burpees
20 lunges 10L/10R
5 burpees
30 snatches 15L/15R
5 burpees

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

6/26/12

Warm up with joint mobility and dynamic movement.  Sleds, tires, ropes, etc.. today.  Just going to mix it up and have a little fun pushing, pulling, jumping, and lifting heavy stuff.. Great "functional" strength workout today.
We will break up into teams tonight, but a single person can do this as well.  Just try and have work to rest be at least 50-50.  So for example if you work for 20 seconds, rest for no longer than 20 seconds.

30 on / 30 off
5 sets on / 5 sets off

Sled push / sled pull
Ropes (waves, corkscrews, alt wave, etc..)
Box jumps
Metal log front squat
Tire flips

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

6/25/12

Warm up with joint mobility and dynamic movement. Today we are going to do a long timed set.  You will try and complete as many rounds as you can in the allotted time (amrap).  This type of workout can be mentally challenging, because it is just you against the clock.  Only you will know if you gave your all, so make it happen.

10 minute warm up

20 minutes amrap
 5 barbell snatch / dead lift
50 jump rope skips
20 push ups
10 ring row
20 flutter kicks

10 minute cool down

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

6/24/12

Warm up with joint mobility and dynamic movement.  FIST was represented very well at the Survivor Race yesterday. We had a great time.  Back to the garage today.  We are going to do body bag and kettlebell combos today along with some agility work with the ladder as well.  Matching movements with different pieces of equipment.  Although the mechanics of the movement are similar, different small muscles groups are taxed when using the body bag and vice versa with the kettlebell.

reps and time

snap downs / snatches
doughnut swings / swings
bbb burpee / double cleans
spins / halos
good mornings / scdl

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

6/23/12

Rest day..

El Rey always..

6/22/12

Rest up today for those running in the Manchester Survival Race tomorrow..  Everyone else.. Warm up with joint mobility and dynamic movement. All body weight today simple but effective.

20 jumping jacks
20 push ups
20 flutter kicks
20 jump squats
20 sit outs

5 rounds no rest..

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

6/21/12

Summer has officially begun.. Time to get the meat grinder out.. Swing sets today.. Warm up with joint mobility and dynamic movement.  Focus on form and technique rather than speed.  You get to essentially practice your swings, cleans, squats, presses, and snatches in this work out.  So take advantage of the time to really get your movements into shape.

3 rounds
heavy = 5 reps
moderate = 8 reps


Every movement is for left and right arm, so only 1 kettlebell is needed.
Rest 60-90 seconds in between rounds.

swing
clean and press
swing
clean and front squat
swing
one arm row
swing
snatch
swing

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

6/20/12

Warm up with joint mobility and dynamic movement.  The heat won't stop us today.. It is summer, it is supposed to be hot.  It will be easy to get a good sweat going before today's workout.  Jump rope and kettlebells... If you have no jump rope, you can do jumping jacks or "simulated" jump rope instead.  Great way to get the heart pumping and work you footwork.

1 round

50 jump ropes
40 thrusters 20L/20R
50 jump ropes
30 thrusters 15L/15R
50 jump ropes
20 thrusters 10L/10R
50 jump ropes
30 seal push ups
50 jump ropes
20 seal push ups
50 jump ropes
10 seal push ups
50 jump ropes

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

6/19/12

Warm up with joint mobility and dynamic movement.  Today we are going to hit the Tower of Power for some rope climbing / body weight fun.  If you don't have a rope to climb, substitute pull ups, or ring rows. If you don't have access to any of that take a jog to the park and hit the kids jungle gym.  Simple and effective.

4 rounds

1 rope climb
25 push ups
25 squats
25 squat thrusts
5 chin ups
20 hip lifts 10L/10R

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

6/18/12

Warm up with joint mobility and dynamic movement.  Today we are going to sling some steel with just two exercises.  Dead lifts and kettlebell snatches.  Both really stimulate the entire body, and I like to pair them for the strength/endurance combo that they provide.  Make sure you have a good sweat going from your warm up and the begin..

10-1 reps dead lifts (increase weight as reps decrease)
20-10 reps snatch (weight remains the same)

5-1 reps dead lifts (heavy)
5-1 reps snatch (heavy)

Remember to take 45-60 seconds rest in between sets

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

6/17/12

Happy Father's Day to all of you Dads out there... Now lets get to work.. Warm up with joint mobility and dynamic movement.  Today wear your running shoes. Hopefully, the weather holds off, but if not we will run in the rain.. If you don't have a barbell plate, use a dumbell or kettlebell for the exercises.

4 rounds

800M run
10 plate clean and press
25 push ups
25 rows
30 lunges 15L/15R
10 triple crush

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

6/16/12

Warm up with joint mobility and dynamic movement.  Today we are going to go through a simple circuit.  30 seconds of work and 10 seconds of rest.  Move from station to station and push hard for each interval to maximize your training.  During these HIIT workouts, you have to push yourself, only you know if you are giving 100%.  Really give it all you've got.

30 seconds on / 10 seconds off

5 rounds

Ropes
Medicine ball slams
Double dead cleans and front squat
Ab wheel
See saw press
Ring rows

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

12/15/12

Rest day..

El Rey always..

6/14/12

Warm up with joint mobility and dynamic movement.  Today we are going to do an old stand by called Love/Hate.  You simply pick 5 exercises that you "love" (or don't mind doing) and 5 exercises that you despise or "hate".  Throw them both together and you have a great workout.  I am going to let the group pick out some of their favorites and least favorites tonight.  So think about it and be prepared to share yours with the group.
We usually break it down into reps and sets
So 10 exercises 30 reps per exercise = 300 reps
Or until El D says we are finished..

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

6/13/12

Warm up with joint mobility and dynamic movement.  Today we are going to do some more HIIT with the Bulgarian Body Bag.  5 exercises, 20 seconds on 10 seconds off for a total of 40 sets.  Work to rest ratio will be 2 to 1.  Your goal during these sets is to go all out.  Get as many reps as you can in the 20 seconds.  Of course, you may get substantially more reps in the first set than the last, but make sure you are giving an honest all out effort the whole time..

20 seconds on / 10 seconds off for 8 sets x 5 exercises = 40 total sets

spins
jump squats
snap downs
body bag burpees
presses

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

pull-catch variations

Click below for a look at today's movements

pull-catch variations

6/12/12

Warm up with joint mobility and dynamic movement.  Open those hips and hit that low bow back..  We are going to step it up today and do some three part movements that we haven't done in a while.  Combine that with body weight movements, and you have a really fun work out.  So lets get going!!

Each movement in succession = 1 rep
40 seconds on / 20 seconds plank
3-5 rounds

Upright row / catch / front squat
Plank
2 hand swing
Plank
Upright row / catch / crunch
Plank
2 hand swing
Plank
Upright row / catch / push up
Plank

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

6/11/12

Warm up with joint mobility and dynamic movement.  Today we will be climbing, pulling, jumping, and pushing.. Different workout today.. We are going to hit the Tower of Power and also utilize some other odd strength training apparatus.  So get good and warmed up, and get going!!

Rope climbs
Tire flips
Sledge smashes
Box jumps
Push ups
Tire tosses
Pull ups

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

6/10/12

Today we are going to sling some steel on the old school barbell style.  Warm up with joint mobility and dynamic movement.  Focus on explosive hip drive and consistency with form.  Also, you can't put it down until you complete your reps.. Great posterior chain work today so make sure those hammies and low back are ready to go..

EL D is keeping the rounds a secret..
20 barbell hang cleans
5 pull ups
5 chin ups
15 push ups
25 yd sprint

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

6/9/12

Warm up with joint mobility and dynamic movement.  Today we will pay homage to our friends at Crossfit with the FIST version of their "Bear" workout. This link is the FIST version http://www.youtube.com/watch?v=9_320cMZN1Q&list=UU8VDfkhpvg5F4ZqhCmqlV0Q&index=5&feature=plcp It involves multiple movements to make one rep.

FIST Bear

10 rounds of 5 per side

We use 1 kettlebell

1 Rep includes in succession:
swing
clean
front squat
snatch
over head squat

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

6/8/12

Rest..

El Rey always..

6/7/12

Warm up with joint mobility and dynamic movement.  Today (weather permitting) we are going to hit the tower of power.  Rope climbs, jump pull ups, pull ups, etc... So pray for no rain.. If the weather sucks, we will adapt.  Make sure you have a good shoulder warm up before today's go, and get your sweat going.  The rope climb is an invaluable strength, grip, and conditioning tool.  It is extremely taxing and after a few climbs to quote Steve Maxwell, your hands and arms become "dysfunctional"...

5 rounds
rest 2-3 minutes in between rounds

1 rope climb
20 push ups
10 dead kettlebell cleans (moderate)
50 squats with bbb
20 high knees

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

6/6/12

D-Day remembrance day... Warm up with joint mobility and dynamic movement. Today we will breaking up our workout into 5 mini workouts to match the names of the beaches that the Allied soldiers landed at in Normandy on June 6, 1944.  Each workout is a 4 minute period.

Utah
10 cossack squat
20 mountain climbers
10 clean and press

Omaha
10 goblet thruster
10 seal push ups
20 crunch

Gold
10 halos
10 burpees
20 flutter kicks

Juno
10 scdl
10 frog jumps
20 dog pees

Sword
20 1 arm swings
10 sitouts
10 russian twist

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

6/5/12

Warm up with joint mobility and dynamic movement. Today we are going into the EL D wood chipper.  I had to reign him in on the numbers, but we are in for a doozy.. 5 movements, lots of reps, and little rest.  The EL D way.. So after a good warm up, get after it today.

100 snatches 50 L / 50 R (1 switch)
80 2 hand swings
60  Thrusters 30L / 30 R (1 switch)
40 Half burpees
20 Jump squats w / kettlebell

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

6/4/12

Warm up with joint mobility and dynamic movement.  Today we are going to do a simple circuit.  25 seconds on 10 seconds off.  Basic, simple, but effective stuff.  There will be cardio and strength building exercises to hit the whole body.  So lets hit it!!

25 seconds on 10 seconds off
5 rounds rest repeat

Rope waves
Back Extensions
Double front squats
Burpees
Ring rows
Presses

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

6/3/12

Warm up with joint mobility and dynamic movement.  Today is a very simple workout.  Farmer's walk. If you have a partner or two, you can carry in intervals of time.  We usually do 30-45 second intervals depending on the weights. Today, heavy.. There may be some more tricks along the way as well... You never know with EL D and what he has planned..

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

6/2/12

Reprise of a good one.. Warm up with joint mobility and dynamic movement.  Make sure you are good and warmed up, then grab your body bag.  Today we will be running and exercising.  A very strong conditioning workout.  The awkwardness of the bag will force you use all of your core stabilizers to keep your balance.  Plus the additional weight will add extra fun as well.

4 rounds

1/4 mile run w/ body bag on your shoulders
20 spins
20 press
20 snap downs
20 push ups
20 hi pulls

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

6/1/12

Rest..

El Rey always..