5/31/16

Recovery yoga day....

https://www.youtube.com/watch?v=0hTllAb4XGg

Namaste.. El Rey always.. 

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.. 

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.. 

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.. 

5/27/16

Detox yoga...

https://www.youtube.com/watch?v=ZQt8OSTmXj0

Namaste.. El Rey always.. 

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..

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.. 

5/24/16

Warm up with joint mobility, dynamic movement, and foam roller.  Today we are going to do Bulgarian Bag / kettlebell combo today along with some flexibility work.  Matching movements with different pieces of equipment.  Although the mechanics of the movement are similar, but different small muscles groups are taxed when using the Bulgarian Bag and vice versa with the kettlebell.

reps and time

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

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

5/23/16

Happy Birthday to our CFO and COO Susie Fitzgerald!! 46 Birthday Burpees!! She is the person behind the scenes that makes everything go.. The boys and I would be lost without her.  We are supremely blessed.

Warmup with joint mobility, dynamic movement, and foam roller.

46 Burpees

5 rounds

10 tuck jumps
20 Push ups 
30 Hip lifts 15L/15R
40 Air Squats
50 Flutter Kicks

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

5/22/16

SEAL Sunday # 177.. 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.. 

5/21/16

Warmup with joint mobility dynamic movement, and foam roller... Today we are going to hit a workout my friend showed me in Muscle and Fitness.  It is based on a crossfit wod.  It combines three power movements : dead lift, clean, and push press.  The FIST variation will be done with kettlebells in lieu of the barbell version in the magazine.  It looks like a brutal test.. Here is the link to the article http://www.muscleandfitness.com/training/routines/crossfit-wod-fight-finish It should be fun.  I also added a kick in the butt at the end with the thrusters.  Once you begin the round, the bells can't leave your hands.

5 rounds

12 SCDL
9 Double Kettlebell Cleans
6 Double Push Press
3 Thrusters

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

5/20/16

Yoga.. Twists.. 

https://www.youtube.com/watch?v=4b9nI7qs82k

Namaste.. El Rey always.. 

5/19/16

Warm up with join mobility, foam roller, and dynamic movement. Work on hips, forearms, and lower back specifically.  The BB taxes those three areas the most.  When you feel ready , get after it..

20 minute go amrap (as many rounds as possible)

20 spin / arm throw combos 10L/10R
30 lunges 15L/15R
15 upright row (with top handles)
10 halos
20 split jump / snapdown combos

Finish:
2 minute BB burpee challenge

 

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

5/18/16

Warm up with joint mobility, dynamic movement, and foam roller.. For those who are wondering what "joint mobility" is, I posted a video on the F.I.S.T. face book home page.  It is video of my teacher Steve Cotter performing and explain the importance of joint mobility.  Ok.. now on to the fun. 

Track workout today.. If you don't have access to a track, use mailboxes in your neighborhood, if they are too far away then guesstimate distances the best you can.

200m run/walk 100m
400m run/walk 100m
800m run/walk 100m
1600m run/walk 100m

10yd, 20yd, 30yd, 40yd, 50yd bear crawl. walk back to original starting place after each set.

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

5/17/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit some hills, Walter Payton style.  Throw in some strength movements and you have a great training session. So be ready to push.  Like yesterday, find your moment in the mud, and embrace it.  Get 1% better today.

10 rounds

25 yard hill sprint
5 Clean and Jerk L
5 Clean and Jerk R
5 Clean and Front Squat L
5 Clean and Front Squat R
10 Swing

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

5/16/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today is super simple. One full body exercise that really taxes the central nervous system.  All you're going to do is st the timer and go.  You can pick your time limits.  I like to do one long set of continuous singles after I have completed 5 on each arm with out switching.  Drum roll... Turkish Get Ups.. This is Steve Cotter's variation on the basic movement http://www.youtube.com/watch?v=uGRBvom4Zrw

20 minutes of TGUs..

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

5/15/16

SEAL Sunday # 176.. 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.. 

5/14/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to HIIT some High Intensity Interval Training circuit style.  Short bursts but effective sets to mimic game like conditions.  Stops and starts, explosive movements, quick reactions, etc.. So get your timer, plan your exercises and HIIT it..

30 seconds on 10 seconds off

Ropes
Goblet Thruster
Swings
Ab Wheel
Clubbell Halo
TRX Row
 

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

5/13/16

Yoga with David... Shoulders and neck..

https://www.youtube.com/watch?v=qtt-nJacnw8

Namaste.. El Rey always.. 

5/12/16

Happy Birthday Mo!!!  Warm up with joint mobility dynamic movement, and foam roller.  Today we are going to hit a max rounds in a 20 minute frame.  Pick 3 or 4 movements, short reps, and try and get as many rounds as possible within the time limit.  All you'll need for today is your own body weight and 1 kettlebell.  Great way to hit the whole body in a short period of time.  Since there is little or no rest, for you athletes still competing, it simulates "game conditions" very well.

http://www.youtube.com/watch?v=nMiOQ1KBs-M&feature=youtu.be

20 minutes amrap

10 squats w/ 45lb plate  
5 snatch L
5 snatch R
15 abs (crunch, full sit up, knees to chest, etc.. mix it up)
30 jump rope skips

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

5/11/16

Warmup with joint mobility, dynamic movement, and foam roller..  Today we are going to hit a multi-round kettlebell complex.  Strength, endurance, and mental fortitude are need to get through this one.  Once you start the round, you can't put the bells down, or there is a penalty.. ;-)

5 rounds

12 Double Kettlebell Swing
9 Double Kettlebell Clean and Front Squat
6 Double Kettlebell Jerks
3 Bent Over Row

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

5/10/16

Warmup with joint mobility, dynamic movement, and foam roller.  Happy Birthday to Clare and Emma!! Big conditioning today. 6 minute periods, 40 seconds of work intervals, 20 second rest intervals for a total of 4 sets = 24 minutes with the Bulgarian Bag and a kettlebell.  Each minute there will be a different exercise.  No bag? You can perform all of these exercises with a kettlebell as well. Warm up with joint mobility and dynamic movement. Work the hips, shoulders, and lower back and get ready to get after it.

42 Birthday Burpees 

Each exercise is done as many reps as possible for 1 minute

4 rounds

Presses
Swings 
Hammer curl
Clean and Front Squats
Lunge 10L/10L
Snap Downs 

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

5/9/16

Warmup with joint mobility, dynamic movement and foam.  This is the link for part 2 of joint mobility by Steve Cotter. http://www.youtube.com/user/IKFFChannel?blend=1&ob=5#p/u/0/tX1j54A1A6M  This is really an essential part of the training.  DON'T skip it. 

5 rounds  w/ alrap

2 minute jump rope (If you "can't" jump rope, use the time to practice and get better.  If you don't have a jump rope, get one.  Substitute jumping jacks if you have no jump rope)

10 TRX rows
10 TRX 1 legged squat
10 TRX push ups
10 TRX knee tucks
10 TRX curl / tricep extension

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

5/8/16

SEAL Sunday # 175.. 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.. 

5/7/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to have a bit of fun training.  Everyone enjoys the grab bag circuit.  Its very simple put 10-20 different exercises down on paper, and throw them into a bag.  Pick out 5-10 and you have your circuit.  You can do it for reps or for time.  Make sure that you are equitable between your strengths and weaknesses.  Always put several movements in there that you struggle with mentally and physically. So for sure there will be OH squats in mine... Have some fun and have a great training session.

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

5/6/16

El Rey day.. Enjoy the yoga with Adriene..

https://www.youtube.com/watch?v=UlW77conmAc

Namaste.. El Rey always.. 

5/5/16

Warmup with joint mobility, dynamic movements, and foam roller.  Today we are going to hit a Bulgarian Bag training session.  Bulgarian Bag Relays.  One person will be utilizing the bag, and his/her partner will be doing a short 50M run.  It will be broken up into 5 minute periods with a small rest in between.  So the faster you go the more rounds you'll do.  If you're solo..  Reps and run.. Do a certain amount of reps and then go run..  This is about constant motion.  Great conditioning and mental test.

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

5/4/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to use the phrase "Slow is fast and fast is slow".  It is a paradoxical statement.  Essentially what it means is don't rush or you'll miss important details that will help you improve.  So slow controlled movements followed by fast explosive movements will make up our training today.  Focus form.

5 sets of 5 reps per leg/arm

Single Leg Dead Lifts /
Single Arm Dead Clean

TRX Single Leg Squat /
Single Arm Dead Snatch

2 Hand Anyhows /
Burpees

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

5/3/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to be focusing on the kettlebell swing and hi-pull, and incorporating them into a 1 round training session.  We will use body weight movements to accompany each swing set.  Should be a great strength and conditioning circuit. Make sure that you use a moderate weight.  Lots of posterior chain work here today..

50 swings
50 chest to bar
50 hi-pulls 25L/25R
50 push-ups
50 swings
50 tuck jumps
50 hi-pulls 25L/25R
50 rope waves
50 swings
50 back extensions
50 hi-pulls 25L/25R
50 dips
50 swings
50 sit-ups

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

5/2/16

Warm up with joint mobility and dynamic movement.  All body weight today simple but effective.  Need to start the week off after very tough week on the body last week.  This a great training session, and one of those sneaky hard ones.  Get after it..

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.. 

5/1/16

SEAL Sunday # 174.. 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..