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  1. Tiny 1470628984470 A_e_s_t_h_e_t_i_x
    Tropical Paradise Smoothie - Meal
    Calories: 276 kcal
    Macronutrients:
    Protein: 18 g
    Fat: 9 g
    Carbs: 34 g
    Ingredients:

    1/2 cup coconut water
    1 scoop coconut Tone It Up Protein
    1/4 cup frozen mango
    1/2 frozen banana
    1/4 cup papaya
    1 Tbsp. macadamia nuts
    plus optional toppings!


    Recipe:

    STEP 1: Blend the smoothie ingredients until smooth.
    STEP 2: Optional toppings: Swirl coconut cream for a pretty design! You can also add 2-3 other toppings: 1 Tbsp. unsweetened coconut flakes, 2 tsp. chia seeds, your favorite fruit, 2 tsp. cacao nibs.

    Post tropical paradise papaya
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  2. Tiny us navy 110613 n kb052 101 NavyFitness
    PFT Run Workout #4 - Workout
    Body Parts: Legs, cardio
    Workout:

    Run 5:00/warm-up/stretch
    - Run for 30:00 total BUT
    - Run 1:00 sprint / followed by 1:00 slow jog for 30:00

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  3. Tiny download CompTrain
    Regionals Events 1 & 2 - Workout
    Equipment: Weight vest, dumbbells, barbell
    Workout:

    1. Event 1
    For time, wearing a weight vest:
    1,200-m run
    Then, 12 rounds of:
    4 strict handstand push-ups
    8 chest-to-bar pull-ups
    12 squats

    Men wear a 20-lb. vest
    Women wear a 14-lb. vest

    Time cap: 25 minutes

    2. Event 2
    21-15-9 reps for time of:
    Dumbbell snatches
    Ring dips

    Men use an 80-lb. dumbbell
    Women use a 55-lb. dumbbell

    Time cap: 6 minutes

    2018 OPEN ATHLETES

    1. Snatch
    60%/2
    65%/2
    70%/2
    (75%/2)2

    2. Clean & Jerk
    60%/2
    65%/2
    70%/2
    (75%/2)2

    3. Front Squat
    (65%/3)%

    4. Conditioning
    4 Rounds:
    21/15 Calorie Bike
    18 Wallballs (20/14)
    15 KB Swings (53/35)
    12 Burpees

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  4. Tiny na sv29i 400x400 InvictusFitness
    28 May 2017 - Workout
    Length: 60 minutes
    Workout:

    Recovery Day

    A.

    Mobility and Maintenance

    * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

    * Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

    * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

    – AND/OR –

    * Body work from a licensed body worker (ART, Graston, acupuncture, etc…)

    B.

    Nutrition Preparation

    * Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

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  5. Tiny us navy 110613 n kb052 101 NavyFitness
    PFT Run Workout #2 - Workout
    Body Parts: Legs, cardio
    Workout:

    - Run one mile easy / stretch
    - Run one mile at 10 seconds above current mile pace
    - Jog 2:00 slow
    - Run one mile at current mile pace

    - Jog 2:00 slow
    - Run one mile at 10 seconds faster than current mile pace
    - Cool down jog 5:00
    - Stretch

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  6. Tiny mikeburgener CrossfitWeightlifting
    Junk Yard Dog 25 - Workout
    Equipment: Barbell
    Workout:

    burgener warm up

    skill transfer exercises.

    1. snatch: 3, 2, 1, 1, 1, 1, 1……work up to a heavy single. use the same warm up protocol you would use in a weightlifting meet.

    2. clean and jerk: 2, 2, 1, 1, 1, 1, 1. work up to a heavy single. use the same warm up protocol you would use in a weightlifting meet.

    3. front squat; 3, 2, 1, 1, 1, 1, 1.

    jyd
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  7. Tiny na sv29i 400x400 InvictusFitness
    Murph? - Workout
    Length: 60 minutes
    Equipment: Erg
    Workout:

    In teams of two, with only one teammate working at a time, complete the following as quickly as possible:
    1200 Meter Run or Row
    50 Pull-ups
    100 Push-ups
    200 Squats
    1200 Meter Run or Row

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  8. Tiny mf MensFitness
    The 30-minute circuit to attack your shoulders and legs - Workout
    Body Parts: Shoulders, Legs
    Length: 45 minutes
    Equipment: Dumbbells, Barbell
    Workout:

    The 30-minute circuit to attack your shoulders and legs (do 4-6 rounds)
    1A. DUMBBELL SQUAT
    Reps: 10 Rest: 0 sec.
    1B. SHOULDER PRESS
    Reps: 10 Rest: 0 sec.
    2. SINGLE-LEG ROMANIAN DEADLIFT
    Reps: 10 Rest: 0 sec.
    3. DUMBBELL CLEAN AND SQUAT
    Reps: 10 Rest: 30-60 sec.

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  9. Tiny cfhc CrossfitHillcrest
    27 May 2017 - Workout
    Length: 60 minutes
    Equipment: Erg, barbell, kettlebell
    Workout:

    Strength: Push jerk- 5×3 Start off at 60% of 1RM. Build to a heavy set of 3 for the day (15 min).

    WOD:

    For time with a partner of similar skill (20 minute cap):

    50 Cal Row
    40 STO 95#/65#
    30 Pull-ups
    40 Dips
    50 KB swings 53#/35#

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  10. Tiny playa nataliadancefitness
    27 May 2017 - Workout
    Workout:

    EJERCICIOS PARA ABDOMEN BAJO.

    ABDOMINALES DEL VELOCISTA
    se trata de llevar la rodilla al pecho mientras contraes los abdominales y colocas los brazos en posición de corredor. No hay que mover el tronco hacia un lado a otro, pues estaríamos trabajando también los oblicuos.
    Se realizan 4 series de
    20 repeticiones y por
    cada serie se descansa
    20 segundos.
    ELEVACIÓN DE PIERNAS
    Se trata de ir cambiando la posición de las piernas una delante de la otra, sacando la fuerza del movimiento desde el Core. Las manos van debajo de los glúteos.
    Se realizan 4 series de
    30 repeticiones y por
    cada serie se descansa
    20 segundos.

    CURL ABDOMINAL
    Acostada sobre una banca, coloque ambas manos sosteniendo su cabeza. Eleve la mitad superior del tronco por medio de la contracción de sus abdominales. Descienda el tronco de forma controlada.
    Se realizan 4 series de 20 repeticiones y por cada serie se descansa 20 segundos.

    ABDOMINALES PIERNAS ENTRECRUZADAS.
    Se trata de ir cambiando la posición de las piernas entrecruzadas, sacando la fuerza del movimiento desde el Core. Las manos van debajo de los glúteos.
    Se realizan 4 series de 30 repeticiones y por cada serie se descansa 20 segundos.

    Si en tu casa tienes escaleras, úsalas. Puedes hacer diferentes combinaciones para subir y bajar de a dos o tres escalones, por ejemplo. Deberás ir aumentando la velocidad. Si por el contrario no tienes utiliza una bicicleta, trota o has movimientos rápidos que generas la quema de calorías. Esto por 20 minuto.

    En las imágenes podemos ver las posiciones de los ejercicios :)

    Post 4
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  11. Tiny us navy 110613 n kb052 101 NavyFitness
    PFT Run Workout #3 - Workout
    Workout:

    - Run one mile easy / stretch - Run one mile at 10 seconds above current mile pace - Jog 2:00 slow - Run one mile at current mile pace

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  12. Tiny mf MensFitness
    The weight-plate circuit - Workout
    Body Parts: Shoulders, core
    Length: 30 minutes
    Equipment: Plate
    Workout:

    The plate-only circuit to shred your upper body (do 4-6 rounds)
    1. PLATE PRESSOUT
    Reps: 10 Rest: 0 sec.
    2. PLATE FRONT RAISE
    Reps: 10 Rest: 0 sec.
    3. PLATE DIAGONAL PUNCH
    Reps: 5 (per side) Rest: 0 sec.
    4. WEIGHTED SITUP
    Reps: 10 Rest: 0 sec.
    5. SEATED RUSSIAN TWIST
    Reps: 20 Rest: 30-60 sec

    core, abs, mf
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  13. Tiny mikeburgener CrossfitWeightlifting
    Resy Day - Workout
    Workout:

    REST DAY!!

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  14. Tiny na sv29i 400x400 InvictusFitness
    26 May 2017 - Workout
    Length: 60 minutes
    Equipment: Dumbbells, kettlebells
    Workout:

    A.
    Four sets of:
    Barbell Shoulder Press x 8-10 reps @ 2011
    Rest 45 seconds
    Russian Step-Ups x 10-12 reps each leg
    Rest 45 seconds
    Farmers Carry x 50 Meters
    Rest 45 seconds

    B.
    Complete as many rounds and reps as possible in 4 minutes of:
    10 Dumbbell Push Presses
    5 Strict Pull-Ups

    Rest 4 minutes, and then . . .

    Complete as many rounds and reps as possible in 4 minutes of:
    15 Kettlebell Swings
    15 Push-Ups

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  15. Tiny army physical fitness program image ts600 AFBC
    26 May 2017 - Workout
    Length: 60 minutes
    Equipment: Kettlebell, slamball
    Workout:

    Partner WOD. For time:

    300m KB carry (both partners carry 1 KB, go heavy!)
    50 Sit-ups (one partner works, other partner rests in plank)
    50 KBS (one partner works, other partner holds their KB off the ground)
    50 Slamballs (one partner works, other partner holds slam ball above their head)
    50 Jumping alternating lunges (one partner works, other partner rests in BOTS)
    300m KB carry (both partners carry 1 KB, same weight as when you started)

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