6/7/14

Since Friday is typically our yoga day, we still have to do our annual D-Day remembrance day training session on D-Day plus 1.. 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 heel touches

Sword
20 1 arm swings
10 sitouts
10 russian twist 

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

6/6/14

"It is hard to conceive the epic scope of this decisive battle that foreshadowed the end of Hitlers dream of Nazi domination. Overlord was the largest air, land, and sea operation undertaken before or since June 6, 1944. The landing included over 5,000 ships, 11,000 airplanes, and over 150,000 service men.

 After years of meticulous planning and seemingly endless training, for the Allied Forces, it all came down to this: The boat ramp goes down, then jump, swim, run, and crawl to the cliffs. Many of the first young men (most not yet 20 years old) entered the surf carrying eighty pounds of equipment. They faced over 200 yards of beach before reaching the first natural feature offering any protection. Blanketed by small-arms fire and bracketed by artillery, they found themselves in hell.

When it was over, the Allied Forces had suffered nearly 10,000 casualties; more than 4,000 were dead. Yet somehow, due to planning and preparation, and due to the valor, fidelity, and sacrifice of the Allied Forces, Fortress Europe had been breached." http://www.dday.org/history/d-day-the-invasion/overview

So as you do your yoga practice today, be thankful and mindful of those who made the ultimate sacrifice for freedom.
 https://www.youtube.com/watch?v=4b9nI7qs82k

Namaste... El Rey always...

6/5/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a body weight chipper with some animal movements to keep it interesting.  Mastery of your own body weight is essential.  Being able to do a pull-up or a proper push-up will ensure that when you want to do more complex movements, you will have the proper foundation.  So don't blow off calisthenics.

100 Gorilla Jacks
10 yards of frog hop
90 Flutter Kicks
10 yards of alligator walks
80 Squats
10 yards of frog hops
70 Sit-ups
10 yards of alligator walks
60 Push-ups
10 yards of frog hops
50 High Knees
10 yards of alligator walks
40 Dips
10 yards of frog hops
30 Back extensions
10 yards of alligator walks
20 Sit-outs
10 yards of frog hops
10 Pull-ups
10 yards of alligator walks

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

6/4/14

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...

6/3/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to mixing running and the Bulgarian Bag.  It is a great combo training session.  Plus you get the added benefit of carrying your bag while you're running.  It is the gift that keeps on giving.  This one is one of my favorites.  Quick simple and effective.

5 rounds with the bag
4 rounds of running
500 reps and 1 mile

20 spins
20 squats
20 press
20 push ups
20 snap downs

Run 1/4 mile

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

6/2/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit sled, kettlebell, body weight & rope climb combos.  Kind of a crazy circuit of running, pushing, lifting and climbing.  Should be fun.  Timed sets of teams in an amrap format 2-3 minutes.

Sled push / pull
Rope climb / kettlebell thrusters
Battling ropes / kettlebell snatch
Back extension / box jumps

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

6/1/14

SEAL Sunday # 85 ... 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. 

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