Warm-up 

complete 2 rounds for quality

• 10 arm circles forward
• 10 arm cirlces backward
• 15 jumping jacks (Liz air squats)
• 10 – Push ups – use stairs or wall for scale, DO NOT do knee push-ups
• Hollowbody hold 30 seconds

Mobility/Stretching 

Complete 2 rounds 

• 1 min samson stretch each side – Watch Video 
• 1 min psoas flossing with lacrosse ball-  each side – Watch Video Starting at 2:36 for proper psoas flossing technique

Workout 

AMRAP – 10 – Set clock for 10 mins 

• 3 – Burpees
• 6 – sit-ups
• 9 – Goblet Squats – Watch video – men use 10-25# Dumbbell or kettle bell/ladies use 5-15# Weight

Warm Up 

• 10 inch worms – watch video for proper inch worm form
• 20 air squats
• 10 bird dogs – go slow and controlled – watch video 
• 20 air squats

Mobility (grab your lacrosse ball) 

• Scapula Smash – 90 secs each side – Lying on the floor use the Lacrosse ball to smash your soft tissue around your shoulder blades or scapula, roll the soft tissue NOT the bone.  WATCH VIDEO for proper form. 

WORKOUT

AMRAP-10 (Set clock to 10 minutes)  – record number or rounds and reps to comments

• 10 – single arm alternating bent over row (5 on each side then switch)   – WATCH VIDEO for proper alternating bent over row.  Use light to medium weight, slow and controlled.  Do not jerk, keep back flat.
• 30 – Flutter Kicks – WATCH VIDEO 

Warm-up

Complete 2 rounds

• 10 – Scapula Push-ups
• hollow body holds (30 secs)
• row 250m

EMOM-6 (6 minute every min on the minute) 

• Wall-ball
• row calories
• burpees (knee push-ups for Liz)

Skills & Drills 

Drill 

• maintain hollow from static to dynamic
  • vertical hollow hold
  • vertical hollow slow walk on toes
  • vertical hollow hopping

Skill – strict pull-up 

• coaches spot athletes (no bands, no boxes)
• dead hang from bar
• active shoulders
• maintain hollow body
• pull-attempt

Pull as many as possible with good form

Finish with 5-10 strict hollow ring rows

AMRAP – 7 

• 5 – Dumbbell press
• 10 – Sit-ups
• 15 – air squats

7am – RESULTS 

8:45am – RESULTS 

Early this morning my wife was traveling and at the airport she runs into someone who is a fitness inspiration for me and a model for all of us as we age.

Mrs. Ernestine Shepherd http://ernestineshepherd.net/

Don’t know who she is, don’t worry I’ll fill you in.

Mrs. Ernestine Shepherd is 75+ and is the  Guinness book of world records eldest female professional body builder.  But not only that she is 100% natural, and began her fitness lifestyle at the age over the age of 50.  She works out everyday and teaches a fitness class in the Baltimore area.

I’ve met Mrs. Shepherd back in 2012 as I was starting my personal fitness journey and had the opportunity to take her fitness bootcamp class, that totally kicked my butt.  I was amazed at the level of fitness demonstrated by this 75+ year old women, while I tried not to die in front of a class of 40+ people also trying not to die.

Mrs. Ernestine Shepherd with Jillian Nov. 2014.

Cahba showing all his teeth with Mrs. Shepherd after getting crushed in her workout.

Good news is my love wife went the extra mile and told her that I was trying to reach her this summer to visit her gym, as she lives in the Baltimore area.  She was excited to hear, they exchanged information and Jillian is officially my hero, again! My wife ROCKS!

We will hear more about Mrs. Shepherd in coming weeks for sure.

Good Scapula Extension and hollow

Warm-up

15-10-5

• Air squats – Watch video for proper form 
• Scapula Push Ups  –WatchVideo for proper form –
• Bid Dogs – Slow and controlled Hold for 3-5 secs at top of each repetition  – no rolling – maintain strong mid-line  –Watch Video for proper form

Workout

Complete 10 Rounds of the following for time, set clock and note time to complete.

• 20 second hollow body static holds
• 8 regular push-Ups – Keep elbows back, use knees if necessary

record time to comments in blog

Warm Up

First Complete

Complete 3 rounds of the following – Keep Pelvis up, abs, Glutes and body fully activated

• hollow body static holds (30 secs ) – Note time if less than 30 secs that you can hold a good form hollow body position.  Choose the position where you can maintain a strong hollow- Full Tuck is ok. (post to blog) – Watch video for Hollow Body progression for proper form
• Arch position – Static hold for 30 secs – Watch video 

Record hollow body static position and arch times along with workout results

Warm-up 

12-9-6  – Complete the following – slow and controlled – DO NOT GO FAST – take your time through the movements

• Burpees – Watch video for proper form – Liz  MOD – Knee Push-ups 
• Walking Lunges – Watch Video for proper form 
• Bid Dogs – Slow and controlled Hold for 3-5 secs at top of each repetition  – no rolling – maintain strong mid-line  –Watch Video for proper form

Workout

AMRAP-10 – Set clock for 10 minutes – Complete as many rounds as possible of these movements in 10 mins. 

Post results to blog when complete.

• 15 Air squats  – Video for proper form
• 30 flutter kicks  – Video for proper form (maintain strong hollow body in flutter kicks) – Yup that makes them more awesome! 🙂

That’s all!  Post number of rounds completed + partial reps.

Record hollow body static position and arch times along with workout results

Skills

• Hollow Body
• Arch
• Bird Dogs
• Ring Rows
• Wall Balls

Warm-Up

12-9-6

• Ring Rows
• Bird Dogs

WOD

EMOM-6 (Every Min on the Minute for six minutes) – Set clock for six minutes

Target reps between 6-12 reps for each movement

• Wall Balls 10# ball
• Burpees (ring row mod for Liz.)
• Row for calories

Modification for Finlan Family 

GARAGE Athletes DO NOT COMPLETE THIS WOD.

Warm – Up 

• 400m Run or 50 Double Unders or 100 Fast Singles

Then complete

2 rds of the following

5-10 Reps of each movement

• 30 secs – Samson Stretch Each Leg
• Sit-up
• Pull-up or 1 arm bent over row
• Dips

AMRAP-10 (set clock to 10 mins and complete the following) 

• 10 Burpees
• 50 Fast Singles with Jump Rope

Here’s a quick update on how Coach Cahba was spending his time during the month of October aka Fall Break.  

While some have suggested I was slacking off, sleeping in until noon on Sunday’s, we all know that’s only partly true. 🙂

Here’s a summary of what was going on in October and why the Garage Gym needed a little break.

Oct. 2014 in review: 

• Oct. 4th –  Competed in the SuperFit Games – Team SuperFit DC – Oct 4th Male/Female “Scaled” Division
  • Finished on the podium 3rd place  – Whoot!
• Oct. 5th – 10th – Traveled to Monte Carlo, Monaco and the French Rivera with Jillian as part of Microsoft’s Platinum Club
• Oct 12th – 3rd Birthday Party for Kosi
• Oct. 15th – Grand Opening – New Gymboree Location –  Like us on Facebook Gymboree of Crofton 
• Oct. 25 – 26th – Completed CrossFit Gymnastics Certification Course – aka –  16 hours of core torture, bodyweight movements and handstands. I learned lots of new skills to share with my friends. 
• Nov. 1st – Promoted at work, great opportunity and challenge

October was a very fun, and but very busy month.

Also, I found some time to revise and update the programming (schedule of workouts) for our new formatted 12 week cycle.  There will be an increased focused on core development, gymnastics (body weight movements) and strength development.  For those who completed the prior 10 week cycle(s) I expect you will find this new format familiar, yet different and more challenging.

Can’t wait to get back to training and coaching with my peeps!

Here are some pictures from the October activities.

SuperFit DC 3rd Place Heather & Cahba

After the 4th and final WOD, we gave it all.

Overlooking the Mediterranean Sea

Sainte-Marguerite Island and Prison that held the ‘Man in the Iron Mask’

The Famous Monte Carlo Casino + Dinner with friends at the Buddha Bar

Working on that Hollow Body

CrossFit Gymnastics Lecture (all 15 mins)

Gymboree of Crofton Open House Ribbon Cutting

Repost from boxlifemagazine.com

Over 10 million humans on our precious planet Earth now practice some form of CrossFit. Of those 10 million, the majority (an estimated 60%) are women. This article is geared specifically for them.

Here are 10 tips that might make your experience inside the box a little bit smoother.

Continue reading →