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World-Class Fitness
in 100 Words:

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.

Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds.

Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.

Meal of the Day

Link to CrossFit Endurance

Kettlebell Workouts

April 19, 2014:

4 Rounds of:

20 - KB uppercuts
20 - KB Push Press, 10R/10L
20 - Renegade Rows, 10R/10L
20 - KB Taters
20 - KB Clean, 10R/10L

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April 12, 2014: KETTLEBELL STACKING

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April 05, 2014:

Warm Up
3-5 minutes mobility: lax ball to pec + 30 sec pec release/side, gastroc/soleus stretch 60 sec/side, lax ball to iliacus + psoas x 60 sec
5 minutes workout prep: Bear Crawl x 10m, Bottoms Up KB Waiters Walk x 20m, prone Tís and Iís + hold, Lying External Rotation

Strength:

A1. Turkish Get Up x 2/side, x3 sets
A2. Arm Bars x 2/side, x 3 sets

Conditioning: 10 minute amrap
5 Manmakers
:30 JGT Squat Jumps

Rest 3 min

10 minute amrap:

10 KB Walking Swings
10 Lateral Box Step Ups


Core: Jungle Gym
It's a beastly good time!

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March 22, 2014: TOTAL TENSION KETTLEBELL

WARM UP:
30-25-20-15 Swings, 35/26#
25-20-15-10 Air Squats
20-15-10-5 Sit Ups

SKILL REVIEW: DOUBLE KETTLEBELL

1 clean + 1 press + 1 squat + 1 renegade row per arm
1 clean + 2 presses + 1 squat + 1 renegade row per arm
1 clean + 3 presses + 1 squat + 1 renegade row per arm
1 clean + 4 presses + 1 squat + 1 renegade row per arm
1 clean + 5 presses + 1 squat + 1 renegade row per arm
1 clean + 4 presses + 1 squat + 1 renegade row per arm
1 clean + 3 presses + 1 squat + 1 renegade row per arm
1 clean + 2 presses + 1 squat + 1 renegade row per arm
1 clean + 1 press + 1 squat + 1 renegade row per arm

This is just an example; you might go up as high as six or hit the wall at four. You can also change the ascending reps on squats instead of presses.
Choose a weight that challenges you. Reps are low weight is heavier.

Extra Credit:
2 rounds of:
Trx swing complexĒ
10x trx pikes
10x feet suspended push ups
10x trx knees to chest
10x feet suspended push ups
10 atomic pushups

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