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..