New You Challenge Class 03 – Blue Titan Fitness

New You Challenge Class 03

12
Nov

New You Challenge Class 03

Blue Titan Fitness & Self Defense – New You Challenge

View Public Whiteboard

Skill & Lecture

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, press, Clean&Jerk and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push up, sit up, 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. -Coach Glassman, CrossFit Founder and CEO

What are Benchmark/HERO WODs:

How do we improve? Improve our nutrition? Improve our athleticism? Performance?

I. Weigh & Measure for Precision

II. Record intake and performance

III. Evaluate these numbers

IV. Make changes or adjustments (more specific to nutrition).

V. Re-evaluate over time.

VI. Repeat until desired outcome is achieved.

INSANITY – doing the same thing over and over again and expecting different results!

Skills & Drills

DEADLIFT (Demo and Instruction)

https://www.youtube.com/watch?v=op9kVnSso6Q

SUMO DEADLIFT HIGH PULL (Demo and Instruction)

https://www.youtube.com/watch?v=o6QniJ9FaGA

MEDBALL CLEAN (Demo Only)

https://www.youtube.com/watch?v=-nk0GqeSTJs

Additional Reference (At Home Leaning)

DEADLIFT PROGRESSION:

https://www.youtube.com/watch?v=qwFvPeN81Bo (The CrossFit Rest Position, Funny, Great Set up)

SUMO DEADLIFT HIGH PULL:

https://www.youtube.com/watch?v=CfyB8jAZTyw (Instruction)

Warm-up

Blue Titan CrossFit Standard (No Measure)

Range of Motion & Blood Flow Drills:

– Jog, Knees up, Butt Kicks

– Shuffle, Carioca, Backwards

– Bear Crawl, Crab Walk

– Lunges, Stretch Kicks

– Inch Worms, Broad Jumps

– Jumping Jacks, Quick/Slow Feet

– Burpees, Push ups, Air Squats

Group Stretch & Athlete Specific Stretch

Strength

Deadlift (5-5-5-5-5 (See Comments))

15 Minute Strength Session

3-7 Reps, 4-8 Sets

Rest as needed

Finisher

Seated MedBall Circle

Leave a Reply