Workout of the Day Friday May 14th 2021

Change is Here my friends! Click the image to read the latest post!

Tomorrow Open Gym is available Outside ONLY! There is a seminar going on in the main room with videos and lecture so we gotta keep it down so the smart people can learn. Thank you!

CrossFit:

A.) 20min. Flex Friday Window…

8-10 Flat DB Bench or Floor Press
8-10 Single Arm DB Row (ea. arm)
10-12 Banded Tricep Push Downs
10-12 Barbell Bicep Curls

Details:
You can either do 1 big superset of all 4 movements and then rest 90sec. Repeat For 3-4 Total Sets.

Or…

You can superset the first 2 for 3-4 sets. Then superset the last 2 for 3-4 sets.

*The only reason I say 3-4 sets is really dependent on how many sets  you need to warm up and get your working sets in, in the 20min. window. You may only get 3 working sets, but if you have time for 4 or more, do it!

Banded Tricep Push-Down:
https://www.youtube.com/watch?v=o2v3e2YUnVc

Single Arm DB Row:
https://www.youtube.com/watch?v=LIGW2GNSm7g

Barbell Curls:
https://www.youtube.com/watch?v=MwYAhe_gI5o

B.) “Tabata”

8 Rounds:
20sec. Bike or Row
10sec. Rest

8 Rounds:
20sec. of Toes-To-Bar
10sec. Rest

8 Rounds:
20sec. of DB Snatches 70/50lb.
10sec. Rest
*Do not alternate today. Do the entire 20sec. on just one side. And switch arms every other round.

8 Rounds:
20sec. of Sit-Ups (Feet Anchored)
10sec. Rest

No rest between sections. Each section takes exactly 4min, so you’ll be done in 16min. total

Booty Crew:

*4pm class should do part C first then A then B (CrossFit will be using benches for their Part A)

A.) EMOM 10 min 

8-10 Barbell Hip Thrusts with a 3 sec pause at the top of each rep

B.) EMOM 10 min

15 Barbell Glute Bridges + 10 Sec hold at the end of each set

C.) 30 min to get as far as possible:

*5-10 Handstand Kick Ups after each exercise

50e DB Donkey Kicks

40 KB Deficit RDL

30 DB or Barbell Upright Rows

20 DB or Barbell Press

10 Heavy Back Squats

20 DB or Barbell Press

30 DB or Barbell Uprigth Rows

40 KB Deficit RDL

50e DB Donkey Kicks

Sweat:

5 Rounds: (35min. total)
Min. 1) 15 Burpees
Min. 2) 60 Double Unders
Min. 3) 6 Devil Press 45/30s
Min. 4) 15/12 Cal Row
Min. 5) 12-15 DB Push Press 45/30s
Min. 6.) Max Weighted DB Sit-Ups
Min. 7) REST

As soon as you finish the push press on minute 5, drop down and anchor your feet for the weighted sit-ups like this:
https://www.youtube.com/watch?v=7HOeW1m684I

Daily D:

For Time:
400m Farmer Carry with (2) 45/30lb. DBs
Immediately into;
5 rounds of:
10 Toes-To-Bar
10 Sit-Ups
10 DB Russian Twists (45/30lb.)
Immediately into;
400m Farmer Carry with (2) 45/30lb. DBs

Super fun piece today. Nice change of pace with the farmer carries and that middle ab section gets tough!

Got extra time today? You can try 800m Buy in and cash-out Farmer Carries or make that middle section 7 rounds.

Full Body Aesthetics Day 26 Cycle 9:

*DELOAD Week
*The first day of this cycle starts on 2/8

Shoulders:
6-8 Barbell Strict Press
Rest 2min. Repeat For 3 Total Sets.
*DELOAD WEEK (Use 30% less than your heaviest weight you’ve used over the past 3 weeks.)

Legs/Glutes:
6-8 Barbell Hip Thrust
Rest 2min. Repeat For 3 Total Sets.
*DELOAD WEEK (Same % as above)

Chest:
8-10 DB Incline Bench Press
Rest 2min. Repeat For 3 Total Sets.

Back:
8-10 Single Arm Plank DB Row on each arm
Rest 2min. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=A9BMGtYbFgI

Biceps:
10-12 Concentration Curls on each arm.
Rest 90sec. Repeat For 3 Total Sets.
*Video shows how to perform with a band, incase you wan to switch it up, but a DB works great as well.
https://www.youtube.com/watch?v=CZNhc5S7FDA

Tricep:
10-12 Double DB Tricep Extensions
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=XRFyTPqBcT4

Calves:
Farmer Walks on your TipToes.
1.) Pick a pair of dumbbells and hold them at your sides. You may use straps so grip doesn’t become a factor.
2.) Get on your tippy-toes and walk forward for as far as you can go, taking short steps. As soon as you fail, REST 2 MINUTES. Then Repeat for 3 TOTAL sets . *If you have limited space, back and forth is fine.

————————————————-

*DOUBLE PROGRESSION MODEL

The goal on these movements is to get ALL 3 sets for 8 reps. Once you can do that, you add 5% to the bar NEXT TIME. That new load should knock you down to 3 sets at 6-7 reps, but eventually, you will be strong enough to do it for 3 sets of 8 again (might take a week or 2). Then we add another 5% and repeat the process.

Example:
NOTE: 3 x 6 x 95 means 3 working sets, 6 reps performed per set, and 95 is the weight used for each set, for sake of the example.
Week 1 — 3 x 6 x 95lbs
Week 2 — 3 x 7 x 95lbs
Week 3 — 3 x 8 x 95lbs.
Week 4 — DELOAD
Week 5 — 3 x 6 x 100lbs.
Week 6 — 3 x 7 x 100lbs.
Week 7 — 3 x 8 x 100lbs.
and so on….

————————————————-

NO WARM UP SETS are included in any of these sets and reps, so be sure to do 1-2 sets in each section to get warm, but do not count them as “working sets.”

Workout of the Day Thursday May 13th 2021

 

Change is Here my friends! Click the image to read the latest post!

CrossFit:

A.) Power Clean (Week 2)
After warm up sets complete:
Set 1: 3 reps at 70%
Set 2: 3 reps at 80%
Set 3: 3 reps at 90%

GO IMMEDIATELY INTO THE FRONT SQUAT BELOW:

You can use one bar or 2 separate bars
Front Squat (Week 2)
After warm up sets complete:
Set 1: 3 reps at 70%
Set 2: 3 reps at 80%
Set 3: As many reps as possible at 90%

Rest 2-3min. After Each Superset

B.) For Time:
21 Hang Power Cleans
21 Thrusters
21 Lateral Burpees over Bar or Cal Row or Bike
15 Hang Power Cleans
15 Thrusters
15 Lateral Burpees over Bar or Cal Row or Bike
9 Hang Power Cleans
9 Thrusters
9 Lateral Burpees over Bar or Cal Row or Bike

RX: 95/65lbs.
ADV: 115/75lbs.

We haven’t done anything like this is a WHILE… Let her rip and let’s see some SAVAGE times on this today 🙂

Sweat:

0-4min.
800m Run

4-8min.
4 Rounds:
10 Front Rack Lunges 75/55lbs.
10 Toes-To-Bar

8-12min.
800m Row

12-16min.
50 Russian KB Swings 70/53lb.

16-20min.
800m Run

20-24min.
4 Rounds:
10 Front Rack Lunges 75/55lbs.
10 Toes-To-Bar

24-28min.
800m Row

28-32min.
50 Russian KB Swings  70/53lb.

32-36min.
800m Run

The 800m run and row time windows should just enough to get you about 30sec. of rest or maybe a little more for the faster peeps. If you can not hang, then chop that down to 600m. I really think this makes or breaks the workout though, so try and hang!

Daily D:

(0-10min.)
5 Rounds:
12 Double DB Snatches  45/30s
12 Single DB Russian Twists

(10-20min.)
4 Rounds:
15 DB Thrusters 45/30s
50 Double Unders

(20-30min.)
Get as far as possible…
1-2-3-4-5-6-7-8-9-10
Strict Chin-Ups (underhand grip)
Strict HSPU’s

You can scale that last section to kipping if you need to, it’s just a lot faster that way.

Double DB Snatch:
https://www.youtube.com/watch?v=e_YxppBYXew

Full Body Aesthetics Day 25 Cycle 9:

*DELOAD Week
*The first day of this cycle starts on 2/8

Legs:
6-8 Bulgarian Deadlifts on each leg
Rest 2min. Repeat For 3 Total Sets.
*DELOAD WEEK (Use 30% less than your heaviest weight you’ve used over the past 3 weeks.)
https://www.youtube.com/watch?v=qMGQYZL7DnU

Chest:
3 Rounds:
1min. of Alternating DB Push-Ups (switch sides every 5-10 reps)
1min. Rest
https://www.youtube.com/watch?v=mx1B-pK8TBY

Back:
3 Rounds:
1min. of Towel Pull-Ups
1min. of Rest
*If you can not perform this movement, as it it is relatively difficult.. Do Chin-Ups (underhand grip) instead. If you can’t do those, then do the inverted rows from last week.
https://www.instagram.com/p/B_QkXx8H_nW/?utm_source=ig_web_copy_link

Shoulders:
8-10 BulletProof Shoulder Complex
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=wEm2gr9SpIA

Triceps:
10-12 Single DB Skull Crushers w/ 1sec. Pause.
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=8hedOkw0Fnw

Biceps:
3 Sets of Single DB “21’s”
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=bSjXlr8bwlY

Abs:
10-15 Heavy weighted DB Sit-Ups
Rest 60sec. Repeat For 4 Total Sets
https://www.youtube.com/watch?v=7HOeW1m684I

————————————————-

*DOUBLE PROGRESSION MODEL

The goal on these movements is to get ALL 3 sets for 8 reps. Once you can do that, you add 5% to the bar NEXT TIME. That new load should knock you down to 3 sets at 6-7 reps, but eventually, you will be strong enough to do it for 3 sets of 8 again (might take a week or 2). Then we add another 5% and repeat the process.

Example:
NOTE: 3 x 6 x 95 means 3 working sets, 6 reps performed per set, and 95 is the weight used for each set, for sake of the example.
Week 1 — 3 x 6 x 95lbs
Week 2 — 3 x 7 x 95lbs
Week 3 — 3 x 8 x 95lbs.
Week 4 — DELOAD
Week 5 — 3 x 6 x 100lbs.
Week 6 — 3 x 7 x 100lbs.
Week 7 — 3 x 8 x 100lbs.
and so on….

————————————————-

NO WARM UP SETS are included in any of these sets and reps, so be sure to do 1-2 sets in each section to get warm, but do not count them as “working sets.”

Workouts of the Day Wednesday May 12th 2021

Change is Here my friends! Click the image to read the latest post!

CrossFit:

“Cardio Wednesday!”

Every 5min. X 8 Rounds:
400m Run
21 American KB Swings 53/35lb.
12 Pull-Ups

Details:
I want everyone to go at the highest repeatable effort that they can on each round. That should get you about 2min. of rest per round. Which will start out easy, but eventually start to get harder and harder to hang onto.

Your SLOWEST time is your score today! So pace appropriately 🙂

ADV is 70/53lb. American Swings

Booty Crew:

Heavy Day! Try to increase your weight from last week on the hip thrusts and split squats.

A.) 20min AMRAP

10 Heavy Deficit Hip Thrusts

8e DB or Barbell Step Ups

15 Push Ups

B.) 20 min AMRAP:

12-15e Bulgarian Split Squats

12-15e Single Leg KB RDL

15 Pull ups

C.) 15 min KB Complex 

15 Reps of each movement

Swing

Goblet Squat

Muscle Clean and Press

KB Lunges

*Try to do all movements without rest and only take a break after the lunges.

Sweat:

5min. AMRAP:
6-8 DB Bench Press
6-8 Pull-Ups

5min. AMRAP:
10 Cal Row
10 Cal Assault Bike

5min. AMRAP:
Max Tricep Bench Dips

5min. AMRAP:
6-8 DB Bench Press
6-8 Pull-Ups

5min. AMRAP:
10 Cal Row
10 Cal Assault Bike

5min. AMRAP:
Max Narrow Grip Barbell Curls

*REST 1min. After Each 5min. AMRAP

Details:
– The reason I wrote 6-8 reps is because I want you to start at 8 and then as it gets harder, I wanted to give you some room to play with. You may eventually fall to 6 or 7 at a time on each. All good! Just keep moving 🙂

-On the tricep and bicep stations, choose a weight that would be hard for about 15 reps. Ideally, you’re doing about 6-8 reps here and taking short breaks of like 10-20sec. If you can life the weight the entire 5min. it’s TOO LIGHT!

Tricep Bench Dips:
https://www.youtube.com/watch?v=JrHc1FBtVvM

Narrow Grip Barbell Curls:
https://www.youtube.com/watch?v=AFhKLCDQ8Ws

Daily D:

“Big Glute, Hamstring, and Quad Superset”

50 Single Leg RDL’s
immediately into;
50 Bulgarian Split Squats
Immediately into;
50 DB Hip Thrusts

Rest 1min. Repeat For 2 Total Sets.

On the first 2 movements, it’s 50 reps total, so 25 each leg. You may switch sides whenever you like. Choose a weight here that is challenging enough where you do have to take a few quick breaks per movement, but not heavy that you can’t repeat it again for the 2nd round. Personally, I see most men using between 50-70lbs DBs and ladies between 25-35s on the first 2 sections. For the hip thrust, you may use something heavier if you have access to heavy DBs. If not, I recommend pausing and squeezing hard at the top of each rep to get the most out of the light weights if that’s all you have.

Single Leg RDL’s:
https://www.youtube.com/watch?v=miFV8SN_85U

Bulgarian Split Squats:
https://www.youtube.com/watch?v=dfRhGZri–8

DB Hip Thrust:
https://www.youtube.com/watch?v=SGZK0YZmEpU

Metcon
Metcon (Time)
10 Rounds For Time:
30 Double Unders
15 Air Squats

Just a little cherry on top for the leg day here. Some heavy breathing paired up with JUST A LITTLE more legs 🙂

Interested to see if anyone can finish this in 5min. That would be 30sec. a round nonstop… Which would be very impressive!

Full Body Aesthetics Day 24 Cycle 9: REST DAY

Workout of the Day Tuesday May 11th 2021

Change is Here my friends! Click the image to read the latest post!

Strength & Conditioning:

A.) Push Press or Push Jerk (Week 2)
After warm up sets complete:
Set 1: 3 reps at 70%
Set 2: 3 reps at 80%
Set 3: Max reps at 90% (shoot for more than 3)

**YOU get to pick if you would like to do “PUSH PRESS” or “PUSH JERK” on this cycle. If you choose push press, make sure you do it right and you do not dip under the bar for any reps.

After warm up sets complete:
Set 1: 3 reps at 70%
Set 2: 3 reps at 80%
Set 3: Max reps at 90% (shoot for more than 3)
B.) 3min. to get as far as possible
5-10-15-20-25
Toes-To-Bar
10-20-30-40-50
Wall Balls (20/14lb.)
20-40-60-80-100
Double Unders

Rest 1min.

6min. to get as far as possible…
(Same workout. Start back at the beginning)

Rest 2min.

9min. to get as far as possible…
(Same workout. Start back at the beginning)

To be clear, no particular section is meant to be finished, so don’t worry about that  🙂

The workout goes like this…
5 TTB + 10 WB + 20 DU’s
then;
10 TTB + 20 WB + 40 DU’s
… And so on…

Best way to keep track is to remember that next movement is DOUBLE the reps from the previous movement :

Sweat:

For Time:
200m run
60 Double-Unders
200m run
50 Air Squats
200m run
40 Box Jumps 20″
200m run
30 American KB Swings 53/35
200m run
20 Wall Balls 20/14lb.
200m run
10 Burpee Deadlifts 70/50s
200m run
20 Wall Balls 20/14lb.
200m run
30 American KB Swings 53/35
200m run
40 Box Jumps 20″
200m run
50 Air Squats
200m run
60 Double-Unders
200m run

Time CAP: 35min.

RX is as is…

RX+ is starting at 70 reps instead of 60. So it looks like this…

For Time:
200m run
70 Double-Unders
200m run
60 Air Squats
200m run
50 Box Jumps 20″
200m run
40 American KB Swings 53/35
200m run
30 Wall Balls 20/14lb.
200m run
20 Burpee Deadlifts 70/50s
200m run
30 Wall Balls 20/14lb.
200m run
40 American KB Swings 53/35
200m run
50 Box Jumps 20″
200m run
60 Air Squats
200m run
70 Double-Unders
200m run

Daily D:

Section 1.)

2min. AMRAP:
20 Alternating DB Snatches 45/30lb.
Max Handstand-Push-Ups

Rest 1min. Repeat For 4 Total Sets.
Advanced: Strict HSPU’s

Section 2.)

2 Rounds:
1min. of DB Upright Rows (right)
1min. of DB Push Press (right)
1min. of DB Upright Rows (left)
1min. of DB Push Press (left)

Section 3.)

8 Rounds:
20sec. of Seated Knee Tucks
10sec. Rest
*Optional to use a little weight
https://www.youtube.com/watch?v=09UyhjFuiy0&pbjreload=101

Section 2: Use a weight here that you can move through almost the entire minute. It still need to be challenging, but ideally you do not rest on any particular section more than 1-2 times. I think  25-35lbs will be good for most men and 15-20lbs. the ladies. However, that is just my guess.

*Rest 3-4min. Between Sections

Full Body Aesthetics Day 23 Cycle 9

*DELOAD Week
*The first day of this cycle starts on 2/8

Chest:
6-8 Barbell Incline Bench Press
Rest 2min. Repeat For 3 Total Sets.
*DELOAD WEEK (Use 30% less than your heaviest weight you’ve used over the past 3 weeks.)

Legs:
10-12 Heel Elevated DB Goblet Squats with a 3sec. descent on each rep like the video.
Rest 2min. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=5ZtZSPg-Y_8

Shoulders:
10-12 Standing DB Strict Press (Neutral Grip)
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=_Gk5fRtmaK4

Back:
2 Position Landmine Rows. 8-10 reps in EACH position on both sides. That’s 16-20 reps per side. Rest 2min. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=nej5wW1CWxI

Triceps:
1min. of Lee Priest Tricep Extensions
Rest 90sec. Repeat For 3 Total Sets.
*Your goal is to just keep solid form and get as many as possible. You can drop to your knees or adjust  the bar height at any time to scale it.
https://www.youtube.com/watch?v=9itKVKnUFsg

Biceps:
10-12 Reverse Grip Barbell Curls
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=PSatmMd6wAk

Calves:
30 Standing Barbell Calf Raises.
(10 reps with toes straight, 10 with toes slightly pointed in, and 10 with toes slightly pointed out)
Rest 2min. Repeat For 3 Total Sets.

————————————————-

*DOUBLE PROGRESSION MODEL

The goal on these movements is to get ALL 3 sets for 8 reps. Once you can do that, you add 5% to the bar NEXT TIME. That new load should knock you down to 3 sets at 6-7 reps, but eventually, you will be strong enough to do it for 3 sets of 8 again (might take a week or 2). Then we add another 5% and repeat the process.

Example:
NOTE: 3 x 6 x 95 means 3 working sets, 6 reps performed per set, and 95 is the weight used for each set, for sake of the example.
Week 1 — 3 x 6 x 95lbs
Week 2 — 3 x 7 x 95lbs
Week 3 — 3 x 8 x 95lbs.
Week 4 — DELOAD
Week 5 — 3 x 6 x 100lbs.
Week 6 — 3 x 7 x 100lbs.
Week 7 — 3 x 8 x 100lbs.
and so on….

————————————————-

NO WARM UP SETS are included in any of these sets and reps, so be sure to do 1-2 sets in each section to get warm, but do not count them as “working sets.

Workout of the Day Monday May 10th 2021

Change is Here my friends! Click the image to read the latest post!

Strength & Conditioning:

A.) Back Rack Lunge (Double Progression Week 2)
4-6 Reps on EACH leg
superset with;
10-12 Heavy DB Russian Twists
Rest 2min. Repeat For 3 Total Sets.

*DOUBLE PROGRESSION. See details below.

The goal is to get ALL 3 sets (with the heaviest weight possible) for 6 reps on each leg. Once you can do that, you add 5% to the bar NEXT WEEK. That new load should knock you down to 3 sets at 4-5 reps, but eventually, you will be strong enough to do it for 3 sets of 6 again (might take a week or 2). Then we add another 5% and repeat the process.

Example:
NOTE: 3 x 4 x 95 means 3 sets for 4 reps and 95 is the weight used for each set. (for sake of the example)
Week 1 — 3 x 4 x 95lbs
Week 2 — 3 x 5 x 95lbs
Week 3 — 3 x 6 x 95lbs.
Week 4 — DELOAD
Week 5 — 3 x 4 x 100lbs.
Week 6 — 3 x 5 x 100lbs.
Week 7 — 3 x 6 x 100lbs.
and so on….

B.) 2min. AMRAP:/1 min Rest for 5 Rounds
12/9 Cal Bike or Row or 150m Run (bus stop)
8 Deadlifts 185/135
Max Lateral Burpees Over The Bar
Rest 1min.

ADV 225/155

Try to be at like 90% effort on each 2min. bout. Then on the last one, lay it all out there! Interested to see what the highest score is on this 🙂

Booty Crew:

A.) 4 Rounds 

2 min Hip Thrusts

2 min Alternating Reverse Lunges

1 min Rest

B.) 4 Rounds

1 min each leg DB Donkey Kicks

1 min each leg side lying plate abductions

C.) 4 Rounds :45 on/:15 off

Banded Skaters

Biceps Curl & OH Press

Squat Jacks

:30 sec each side Side to Side step overs

Rest

Sweat:

Every 5min. x 25min.
12/9 Cal Bike
12/9 Cal Row
12 Burpees
12 DB Thrusters 45/30s

Rest 5min.

6min. Clock…
1min Plank “Buy In”
immediately into;
30 Russian Twists
30 Reverse Sit-Ups
30 Regular Sit-Ups
Max TTB in remaining time.

I think this advanced version is actually possible for a lot of you:

Advanced Version:
15/12 Cal Bike
15/12 Cal Row
15 Burpees
15 DB Thrusters 45/30s

Daily D:

Section 1.)

1min. Plank on your hands
Immediately into;
10-15 DB Power Cleans 50/35s
Rest 90sec. Repeat For 3 Total Rounds

Section 2.)

8-10 DB Bench Press
Immediately into;
8-10 Bent-over DB Rows (ea. arm)
Rest 90sec. Repeat For 3 Total Rounds

Section 3.)

For Time: (Time CAP: 10min.)
75 Toes-To-Bar
*5 Burpees at the top of every minute
*Start with 5 burpees

Section 1 is a lot harder than you think. That mix of core and DB Power Clean is pretty spicy 🙂 You may also try a little heavier DB here if you have access. I have a lot guys using 70s here for a reference point.

Section 2 – No bench is required, but if you have one and you can do “seal rows” that’s even better.

Full Body Aesthetics Day 22 Cycle 9:

– WEEK 4 (this week) is a DELOAD week.
– I’m sure many of you can just feel that your body needs this right now. There’s only so many weeks you can go with increasing #’s before you need a break. I know many of you will want to ignore this week, but PLEASE don’t. You will feel stronger than ever when we come back next Monday. Trust me!

Legs:
6-8 Bulgarian Split Squats on EACH leg
Rest 2min. Repeat For 3 Total Sets.
*DELOAD WEEK (Use 30% less than your heaviest weight you’ve used over the past 3 weeks.)
https://www.youtube.com/watch?v=tSynlDZo5Fw

Chest:
15-20 Landmine Cleavage Cutters
Rest 90sec.  Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=pJle2ZV4sFo

Back:
10-12 Towel T-Bar Rows
Rest 2min. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=ERx1ROl72ZY

Shoulders:
6min. to finish…
100 “Thumb up” DB Lateral Raises.
*You don’t need much weight on these 5-10lb. for ladies and 10-15lbs. for men. You should get about 20-25 in one shot. Then shake the arms out and chip away with sets of 10. If you can 50 right out the gate, it’s too light!
https://www.youtube.com/watch?v=Apz4rljN0VM

Triceps:
10-12 Banded Overhead Extensions.
Rest 90sec.  Repeat For 3 Total Sets.
*If you have access to a cable machine on this, use it! This is just the minimal equipment version.
https://www.youtube.com/watch?v=bz2KI9voi7Y

Biceps:
10-12 Banded Straight Bar Curls.
Rest 90sec.  Repeat For 3 Total Sets.
*Again, if you have access to a cable machine on this, use it!
https://www.youtube.com/watch?v=CKsfPNOgam4

Abs:
8 Rounds: (4min. Total)
20sec. of DB Russian Twists
10sec. Rest
https://www.youtube.com/watch?v=N5j0NbJvH4o

————————————————-

*DOUBLE PROGRESSION MODEL

The goal on these movements is to get ALL 3 sets for 8 reps. Once you can do that, you add 5% to the bar NEXT TIME. That new load should knock you down to 3 sets at 6-7 reps, but eventually, you will be strong enough to do it for 3 sets of 8 again (might take a week or 2). Then we add another 5% and repeat the process.

Example:
NOTE: 3 x 6 x 95 means 3 working sets, 6 reps performed per set, and 95 is the weight used for each set, for sake of the example.
Week 1 — 3 x 6 x 95lbs
Week 2 — 3 x 7 x 95lbs
Week 3 — 3 x 8 x 95lbs.
Week 4 — DELOAD
Week 5 — 3 x 6 x 100lbs.
Week 6 — 3 x 7 x 100lbs.
Week 7 — 3 x 8 x 100lbs.
and so on….

————————————————-

NO WARM UP SETS are included in any of these sets and reps, so be sure to do 1-2 sets in each section to get warm, but do not count them as “working sets.”

Workout of the Day Saturday May 8th 2021

Change is Here my friends! Click the image to read the latest post!

Strength & Conditioning:

“Jerry and Grace Combo”

For Time:
1000m Row (250m intervals)
800m Run  (200m intervals)
1000m Row

15 Clean and Jerks 135/95
15 Clean and Jerks 155/105
15 Clean and Jerks 185/135

1000m Row
800m Run
1000m Row

10 Clean and Jerks 185/135
10 Clean and Jerks 205/145
10 Clean and Jerks 225/155

Teams of 2. Only 1 works at a time. NO REST between sections. If you need to scale the weights think of it like this based off of your 1RM:
50%
55%
60%
60%
65%
70%

*ADV feel free to go as heavy as you like as long as you’re building each set. You may also do SNATCHES if you like today 🙂

Sweat:

(0-6min)
400m Run
500m Row
Max Front Squats 95/65

(8-14min.)
30 Alt. DB Snatch 50/35
30 Wall Balls 20/14
30 Air Squats
Max Double Unders until 14min. Mark

(16-22min.)
400m Run
500m Row
Max Back Rack Lunges 95/65

(24-30min.)
30 Alt. DB Snatch 50/35
30 Wall Balls 20/14
30 Air Squats
Max Double Unders until 30min. Mark

(32-37min.) QUALITY… Not time…
Strip the bar down and do max lateral barbell lunges with just the bar 45/35lb. (Left + Right = 1 rep) Go slow and controlled! If you get 50 before 5min. you can stop.

Daily D:

“Density Saturday”

5min. of DB Goblet Squats
https://www.youtube.com/watch?v=bLPpeBiBaPo

5min. of Alternating DB Push-Ups
https://www.youtube.com/watch?v=u__CyybrATU

5min. of Strict Pull-Ups
*Try to do 50% regular grip and the other 50% with underhand grip (chin-ups).

5min. of Deficit Single Leg DB Calf Raises
(Switch sides every 5-7 reps nonstop)
https://www.youtube.com/watch?v=1orsTuEvD88

5min. of Weighted DB Sit-Ups
https://www.youtube.com/watch?v=7HOeW1m684I
—————————————————

– Rest 90sec. Between Stations
– Inevitably, you will have to take many rest breaks, but try and keep them between 15-20sec.
– For weight, you want to choose something that you can do for like a set of 15-20 reps. Then start chipping away at sets of 6-8 for the remaining time (Unless otherwise specified)

Full Body Aesthetics Day 20 Cycle 9 Rest Day

Change is here!

 

Change is upon us my friends!  I’ve gotta say, after the last year we have had, whether you embrace change or shy away from it you’ve adapted to it and not let it shake you away from your values. You’ve all found a way to continue making it to the gym because it’s important to you. We might be outside, or inside or stuck in designated squares or free to roam the rules continue to change and we are all adapting and rolling with the punches 🥊.

 Firstly I can’t thank you all enough for your support of the gym over the last year. It has not been an easy time for me as the First Lady of Fitness but I LOVE LOVE LOVE seeing you guys put in work everyday and just spending time with you all. It’s been worth every additional grey hair, wrinkle on my face, sleepless night and bucket full of tears. I love what we have, what we have all built as a community and I will protect it like a mamma bear. 

You guys may remember that during one of the early and darker days of the pandemic amid civil unrest and my husband being called out to multiple riots, my business being closed, the CrossFit name was dragged through the mud by its very own (former) CEO.  What he posted doesn’t deserve to be rewritten, you can google it if you need to.  Since then I’ve been making plans to take the name CrossFit off the front of our building and out of our name. We are still affiliated and we will still coach, teach, compete in and do CrossFit! However, I will no longer allow someone else to say or do something wrong that can result in us losing members of our community or paint an unflattering picture of us to someone on the outside. If that happens I want it to be on my shoulders. Thankfully for that, I have Jesus and he usually shuts my mouth before I can get the words out if it’s a not nice thing to say.  

CrossFit PB has gone through this before. Many of our seasoned members remember that we used to be San Diego Athletics. When I bought the gym in 2016 and found out the real reason for the name change I changed it back to CrossFit PB. San Diego Athletics was born from ego. The previous owner didn’t want CrossFit to have the credit for transforming people’s lives and taking them from ordinary to athletic. He wanted people to find his name and see that he was responsible. This has never sat well with me, it makes me feel a little  icky. Even though a third name change may not sit  that well with you I just want to assure you all that it’s’ you guys, our community that has inspired the new name. 

I read a book a few years ago called Adamant by Lisa Bevere. It’s about finding truth in a world corrupted with lies. It’s a faith based book about the love of God. I understand that may not be what you personally believe and I’m not here to shove it down your throat I’m just here to tell you my story and well, God is in it. 

This book was a catalyst for me to dive deeper into my passions, myself, my business and my relationships. It talks about how truth slips and slides with the latest trends and culture and asks of us, what do we have that is constant? What can we find within each of us that is constant, immovable, invincible, unchanging, and adamant? Here’s a snippet:

“We find ourselves clothed in confusion and comparison. 

We have bound ourselves to monetary systems of credit designed to entrap in debt those who purchase.

The political system created by our forefathers to unite the people now divides us.

Our networks are vast, but our connections are shallow and void of true intimacy. 

We have chosen to become what we do and yet remain unfulfilled.

We use technology to throw stones at people we will never see.

When truth becomes fluid, we lose contact with answers larger than ourselves. 

Real truth is a rock. Adamant. Indivisible. Immovable. Invincible. “  -Lisa Bevere

 

These truths for me are Jesus, People, and Fitness. I’ve known this a long time and have always tried to do everything I can to help, encourage, and be there for all the people I come in contact with. The gym has given me a great platform for that. I genuinely love people. My world is puppies, butterflies, and rainbows where everyone is happy, living their best lives, and fulfilled. If you don’t know me very well, um… that’s pretty much it. I’m 35 and I color my hair pink because I think it’s fun and some women just take their hair too seriously. I don’t know you guys😆, this is just who I am. 

In a season in life where I had to pay rent for a building we couldn’t even workout inside and ever changing rules are determined by “science” and politics and who knows what else; I wanted to be and I knew I needed to be unshakable, I needed to be adamant.

 

A long time ago the adamant was known as a mythical stone of indestructible wonder, the word diamond came from it.  A stone so compact it was impenetrable and unbreakable. It was said to be magnetic yet immovable. It could draw but not be drawn. Capable of gathering rays of light, and also able to redirect their radiance. Fire could not penetrate it. Water could not erode it. It was something forged under incredible pressure, yet invincible. These days the word Adamant expresses an unshakable nature of resolve and determination. That is who we are, and who we’ve all become. 

We are a gym for people who are adamant about their fitness, their community and for each other. 

We believe in being unmovable, determined, and steadfast with our health and how we treat other people with respect and kindness. We have a passion for fitness and for people and our mission is to be forged and shaped into the image of the adamant.

We are Adamant Fitness. 

Along with this name change comes some changes in the gym that are mostly aesthetic changes plus some much needed upgrades that you will start seeing over the next few weeks. I’ve been unconsciously going in this direction without a full commitment to the color choice until now. But the new gym color is Turquoise. 

 

I have always loved the color turquoise, it reminds me of the beach, it’s bright and fun so it seems fitting. Then I decided to dive a little deeper and discover what the color Turquoise represents.  Let me tell you! What I found fit so perfectly I couldn’t help but feel so reassured that this is what I was meant to do. The color means: Refreshing, Wisdom, Creativity, Emotional Balance, Spiritual Grounding, Friendship, Love, Joy and loyalty.  I just have to tell you the biblical meaning too because it’s too good not to share. Turquoise represents healing and making something new, the act of making, declaring and setting something apart to be redeemed. 

 

I mean!!! WHAAAT!? How is that so perfect? It reminds me of a story in American History when Lewis & Clark were tasked with discovering a trade route for ships from the East to the West coast. They assumed they would be able to row their boats down the plentiful rivers that are everywhere on the east coast until they reached the west coast.  That plan went great until all they could see in the distance was mountains. As far as the eye could see in every direction except the way they came, the Rocky Mountains.  No one was prepared to row their boat up a mountain.  No one was prepared to climb mountains period! They got out of their boats and made a way. Up and over the mountains they went… What seemed impassable was conquered. Sometimes it takes putting aside the thing we know, to reach the beautiful turquoise sea on the other side.

  I am excited and overjoyed to invite you all into the next chapter, the first chapter of Adamant Fitness. 

#WEARESTRONGAF

 

 

Workout of the Day Friday May 7th 2021

Today is Haley’s last day coaching 🙁 Make sure you come by at 4pm to give her a hug and thank her for her energy and coaching these past few years!

Strength & Conditioning:

A.) Incline Barbell Bench Press / Barbell Rows
4 Sets:
5-6 Incline Barbell Bench Press
Immediately into;
6-8 Barbell Bent over Rows (Regular Grip)
Rest 2min. Between Sets.

*Try to go as heavy as possible on both lifts

B.) 15min. to try and finish…
13 Pull-Up
13 American KB Swings (53/35lb.)
13 30 ft Shuttle Runs or Calories
12 Pull-Up
12 American KB Swings
12 30 ft Shuttle Runs or Calories
11 Pull-Up
11 American KB Swings
11 30 ft Shuttle Runs or Calories
… All the way to 1 of each…

Should be finish-able, but definitely will be close 🙂 Let’s see if you can get it done!

Ladies RX is starting at 12 instead of 13. I think starting a round lower should fix the calorie conversion and make this a close race 😉

ADV is a 70/53lb. Kettlebell  (preferred for today’s workout)

Booty Crew:

A.) EMOM 10 min: 

8 Barbell Hip Thrusts with your choice of either a 3 sec pause each rep or 3 pulses

B.) EMOM 10 min:

12-15 Barbell Hip Bridges + your choice of either 5-10 pulses or 5-10sec hold at the top

C.) 35min AMRAP:

15-20 DB Donkey Kicks

10 HS Kick Ups

15e Deficit KB RDL + Deficit KB Sumo Squat

10 Pull Ups

15 KB Squat Curls

Max reps 6-ways

Sweat:

20min. EMOM: (5 Rounds)
Min. 1) 18/14 Cal Row
Min. 2) 10 Push Press 95/65
Min. 3) 18/14 Cal Assault Bike
Min. 4) 10 SDHP’s 95/65

Rest 5min.

10min. EMOM:
Odd: 45sec. Plank
Even: Max Effort Toes-To-Bar
*This is gunna get SPICY!

I don’t usually program heavy weights in sweat, but you’re welcome to bump the weight up on the bar if you like for part 1. The 10 reps will go by fast, but I made the cardio sections a little extra hard today so I was thinking 10 reps would be perfect.

Feel like an extra hard challenge?? Shoot for 20/15 Cals on each section instead of 18/14. It’s just a little more, but very noticeable 😉

Daily D:

21min. EMOM:
Min. 1) 60 Double Unders
Min. 2) AMRAP of “Complex”
Min. 3) Rest

Complex:
2 Devil Press 50/35lbs.
4 Push Press

*So, the hardest part of this workout is minute 2. You’re doing as many reps as possible of 2 devil press and 4 push press. After the 2nd devil press, go straight into your push presses! This gunna be an absolute shoulder GRINDER!

*Try to keep hitting the same amount of reps on each of the 7 rounds 🙂

*Are you really good at double unders? Try 75! Bad at double unders? Then do single unders for 45sec.

Full Body Aesthetics Day 19 Cycle 9:

Shoulders:
6-8 Barbell Strict Press
Rest 2min. Repeat For 3 Total Sets.
*See Double Progression Template at the bottom of this page

Legs/Glutes:
6-8 Barbell Hip Thrust
Rest 2min. Repeat For 3 Total Sets.
*See Double Progression Template at the bottom of this page

Chest:
10-12 Flat DB Bench Press
Rest 90sec. Repeat For 3 Total Sets.

Back:
7min. of Strict Pull-Ups
*You may switch between underhand or overhand grip at anytime. You may also switch between wide and narrow at anytime. Rest as needed and keep chipping away with GOOD FORM. Full extension and chin over the bar EVERYTIME. If you get 100 reps before the 7min. mark you can stop early.

Recommended Scale: “Inverted Rows”
https://www.youtube.com/watch?v=1G28qN9FCKE

Biceps:
12-15 DB CrossBody Curls
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=eWTiLEhQWQI

Tricep:
10-12 Double DB Skull Crushers with a PAUSE
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=zLgL2mhqCVw

Calves:
12-15 Seated DB Calf Raises
*Pause for 1-2 seconds at the top of EVERY rep
Rest 90sec. Repeat For 4 Total Sets.
https://www.youtube.com/watch?v=WSOtYQLefI8

————————————————-

*DOUBLE PROGRESSION MODEL

The goal on these movements is to get ALL 3 sets for 8 reps. Once you can do that, you add 5% to the bar NEXT TIME. That new load should knock you down to 3 sets at 6-7 reps, but eventually, you will be strong enough to do it for 3 sets of 8 again (might take a week or 2). Then we add another 5% and repeat the process.

Example:
NOTE: 3 x 6 x 95 means 3 working sets, 6 reps performed per set, and 95 is the weight used for each set, for sake of the example.
Week 1 — 3 x 6 x 95lbs
Week 2 — 3 x 7 x 95lbs
Week 3 — 3 x 8 x 95lbs.
Week 4 — 3 x 6 x 100lbs.
Week 5 — 3 x 7 x 100lbs.
Week 6 — 3 x 8 x 100lbs.
and so on….

————————————————-

NO WARM UP SETS are included in any of these sets and reps, so be sure to do 1-2 sets in each section to get warm, but do not count them as “working sets.”

Workout of the Day Thursday May 6th 2021

Strength & Conditioning:

A.) Power Clean & Front Squat (Week 1)
Power Clean After warm up sets complete:
Set 1: 5 reps at 65%
Set 2: 5 reps at 75%
Set 3: 5 reps at 85%

SUPERSET EACH SET WITH FRONT SQUAT BELOW

Front Squat After warm up sets complete:
Set 1: 5 reps at 65%
Set 2: 5 reps at 75%
Set 3: As many reps as possible at 85% (5-8 rep range)

Rest 2-3min. After Each Superset

B.) 15min. Running Clock…
10 Wall Balls (20/14lb.)
50 Push-Ups
20 Wall Balls
40 Push-Ups
30 Wall Balls
30 Push-Ups
40 Wall Balls
20 Push-Ups
50 Wall Balls
10 Push-Ups
…In remaining time, complete as many 30 ft shuttle runs, burpees, reverse burpees or calories as possible on the rower or bike.

Sweat:

35min. to finish this chipper…

50 Pull-Ups
50 Wall Balls 20/14
50 Calorie Row
50 Overhead Squats 45/35lb bar
50 Box Jumps 24/20″
50 American KB Swings 53/35
50 Burpees
50 American KB Swings 53/35
50 Box Jumps 24/20″
50 Overhead Squats 45/35lb bar
50 Calorie Row
50 Wall Balls 20/14
50 Pull-Ups

Don’t worry it’s not meant to be finished! However, it is going to be pretty close for some, so just incase you do, put your time in today and post that sh*t!

Daily D:

15min. of Straight Booty Work:

5min. of:
30sec. of DB Front Squats 45/30s
30sec. of Rest
immediately into;
5min. of:
30sec. of DB Alt. Lunges 45/30s
30sec. of Rest
immediately into;
5min. of:
30sec. of DB Hip Thrusts
30sec. of Rest

Then;

EMOM Until you fail…
1 Devil Press 45/30s
10 Air Squats
*Add 1 Devil Press each round

So… Round 2 looks like this…
2 Devil Press 45/30s
10 Air Squats

So… Round 2 looks like this…
3 Devil Press 45/30s
10 Air Squats

…. What can you get to?!

DB Hip Thrusts (Use 1 or both of your dumbbells. Place them on your hips and prop your back on something like a bench or box if you can. If you have nothing you can still pull it off, off the ground)

Lunges (Hold the DBs at your side)

Full Body Aesthetics Day 18 Cycle 9:

Legs:
6-8 Bulgarian Deadlifts on each leg
Rest 2min. Repeat For 3 Total Sets.
*See Double Progression Template Below For This Movement
https://www.youtube.com/watch?v=qMGQYZL7DnU

Chest:
25 High Band Fly’s (right)
25 High Band Fly’s (left)
Rest 60sec. Repeat For 4 Total Sets
https://www.youtube.com/watch?v=ZT3FN9KAhvg

Back:
12-15 Banded Straight Arm Lat Pull-Downs
Rest 90sec. Repeat For 3 Total Sets
https://www.youtube.com/watch?v=dDhc6emLrck

Shoulders:
12-15 Landmine “Crossbody” Front Raise (ea arm)
Rest 90sec. Repeat For 3 Total Sets
https://www.youtube.com/watch?v=7776wIS_Brg

Triceps:
10-12 Weighted Bench Dips
Rest 90sec. Repeat For 3 Total Sets
https://www.youtube.com/watch?v=JrHc1FBtVvM

Biceps:
10-12 Zottman Curls
Rest 90sec. Repeat For 3 Total Sets
https://www.youtube.com/watch?v=mcpWXdcBxKw

Abs:
1min. Weighted Plank on you hands
1min. Rest
Repeat For 4 Total Sets
*I recommend using a 45lb. for most men and 25lbs. for most women.

————————————————-

*DOUBLE PROGRESSION MODEL

The goal on these movements is to get ALL 3 sets for 8 reps. Once you can do that, you add 5% to the bar NEXT TIME. That new load should knock you down to 3 sets at 6-7 reps, but eventually, you will be strong enough to do it for 3 sets of 8 again (might take a week or 2). Then we add another 5% and repeat the process.

Example:
NOTE: 3 x 6 x 95 means 3 working sets, 6 reps performed per set, and 95 is the weight used for each set, for sake of the example.
Week 1 — 3 x 6 x 95lbs
Week 2 — 3 x 7 x 95lbs
Week 3 — 3 x 8 x 95lbs.
Week 4 — 3 x 6 x 100lbs.
Week 5 — 3 x 7 x 100lbs.
Week 6 — 3 x 8 x 100lbs.
and so on….

————————————————-

NO WARM UP SETS are included in any of these sets and reps, so be sure to do 1-2 sets in each section to get warm, but do not count them as “working sets.”

Workout of the Day Wednesday May 5th 2021

Strength & Conditioning:

“Cardio Wednesday!”

For Time:
400m run
120 Double-unders
400m run
100 Air Squats
400m run
80 Abmat Sit-Ups
400m run
60 Alt. DB Snatches 45/30lb
400m run
40 Toes-To-Bar
400m run
20 Handstand Push-Ups
400m run

Time Cap: 35min.

With the flow of the new program, I think it’s best to move Cardio Day to Wednesday for a few weeks. It’s going to give our legs some much needed rest between lunges on Monday and front squats on Thursday.

If you ever have questions about your routine or mixing programs together, be sure to join the Facebook Community here:

https://www.facebook.com/groups/212094312651619

We go in and answer questions daily!

Booty Crew:

A.) 20 min AMRAP:

10 Heavy Deficit Hip Thrusts

8e Heavy Pistol to Bench

15 Single DB Banded Biceps Curl

B.) 20 min AMRAP:

12-15e Split Squats

12-15e B-Stance Barbell Deadlifts

15 Single DB Banded Overhead Triceps Extension

C.) 20 min: Burnout!

20e Skaters

20e Curtsy Lunges

20e Side lying Plate Abductions

Sweat:

(0-10min.)
5 Rounds:
10/7 Cal Assault Bike
10/7 Cal Row
30 Double Unders

(12-27min.)
10-9-8-7-6-5-4-3-2-1
Devil Press 45/30s
*200m Run after each set

(30-36min.)
Max Weighted Hanging Knee Raises
*I recommend using a 10-15lb. dumbbell

The first section is just a fun heart pounder to help you get started. Do 50 Double unders if you feel as though you may finish fast.

Part 2 is kind of a blood bath, so get ready to shoot for unbroken sets to finish under the time CAP 🙂

Part 3… “Can you get 60 or more reps??”

Daily D:

20min. to try and finish…
20-18-16-14-12-10-8-6-4-2
Double DB Hang Cleans
Alternating DB Reverse Lunges
DB Russian Twists

Been putting together a little bit more of a breathing kind of week for ya to switch things up! This is a super fun one!

On the DB reverse lunges, it’s left + right = 2 reps!

On the DB Russian Twists, it’s left + right = 1 rep!

Weights:
Men – 45lbs.
Women – 30lbs.

Double DB Hang Clean Demo:
https://www.youtube.com/watch?v=MmcHmvGzEUQ

DB Russian Twist Demo:
https://www.youtube.com/watch?v=N5j0NbJvH4o

Accessory Work
Metcon (AMRAP – Reps)
Optional Accessory Work:
5min. of Max Effort Tricep Dips
*Weighted or just bodyweight

Demo:
https://www.youtube.com/watch?v=5H5nKVULKQs

Full Body Aesthetics Day 17 Cycle 9 Rest Day