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H&F: Feb 24-Mar 02, 2014.

February 23, 2014 by ·

  MON February 24/14 WARM-UP – circle run with (4 laps forward, lateral shuffle in/out, crossovers in/out, high knees, butt kickers, skipping arm circles both directions), bottom squat reach backs, bottom squat forward bends, 15 sit-ups, 15 supermans WOD –  A. Back squats – work to max effort in 25 minutes B. Complete 4 rounds of; – […]

MOBILITY: Feb 24-Mar 02, 2014.

February 23, 2014 by ·

MON February 24/14 FOCUS – Shoulder and OH mobility TUES February 25/14 FOCUS – Restorative and Function WED February 26/14 FOCUS – Neck and shoulders THURS February 27/14 FOCUS – Hip and shoulders FRI February 28/14 FOCUS – Lateral Seam and Rotation

STRONGMAN: Feb 24-Mar 02, 2014.

February 23, 2014 by ·

** – any movement that has this (**) behind it means build of last weeks loads if you were successful across on previous weeks  if not then remain at that load and achieve more volume – attempt to make all reps. MON February 24/14 WARM-UP Warm-up – Sled circuit – pull sled one width or length […]

OLY: Feb 24-Mar 02, 2014.

February 23, 2014 by ·

  Qualification Totals for CMS Mens Weight Class 56 62 69 77 85 94 105 105+ Total (kg) 175 195 220 240 85 265 275 280 Womens Weight Class 48 53 58 63 69 75 75+ Total (kg) 110 120 130 140 150 155 160 Qualification Totals for Class 1 Mens Weight Class 56 62 […]

POWER: Feb 24-Mar 02, 2014.

February 23, 2014 by ·

  MON February 24/14 WARM-UP This warm-up is to be done before class, so that you are ready to go by the start of class, so arrive early.  Warm-up – General foam roll WOD  A. Back squats 6×6 @ 65% B. Bench press 6×6 @65% C. Deadlift 6×5 @ 65% TUES February 25/14 REST DAY […]

BOSS VIDEO – Aerobic exercise volume for health and fitness

February 21, 2014 by ·
Boss-Tigeronly

Scotty B discusses the concept of volume and the “more is better” approach with regard to aerobic exercise for health and fitness gains.  Running was used as the example discipline in this video, but it can be applied to all sports or aerobic disciplines.  This video is a short excerpt from a talk done at […]

GYMN: Feb 17-23, 2014.

February 16, 2014 by ·

  TUES February 18/14 Skill set – Artistic practice of skill on own level Skill set – upper body pushing – 15 minutes of practice Muscular endurance 50-100 reps of lower body skill set THURS February 20/14 Skill set – Upper body pushing Upper body pull and core volume (progressive) – every min on the […]

POWER: Feb 17-23, 2014.

February 16, 2014 by ·

  MON February 17/14 WARM-UP This warm-up is to be done before class, so that you are ready to go by the start of class, so arrive early.  Warm-up – General foam roll WOD  A. Back squats 8×2 – rest 60sec @ 70% B. Heavy 5 secondary bench 1×5 C1. Lunges 4×4/leg C2. KB swings […]

MOBILITY: Feb 17-23, 2014.

February 16, 2014 by ·

MON February 17/14 – Gym closed for Stat holiday TUES February 18/14 FOCUS – Superficial front line WED February 19/14 FOCUS – Chest arms and wrists THURS February 20/14 FOCUS – 4 corners of the hips FRI February 21/14 FOCUS – Superficial back line

STRONGMAN: Feb 17-23, 2014.

February 16, 2014 by ·

** – any movement that has this (**) behind it means build of last weeks loads if you were successful across on previous weeks  if not then remain at that load and achieve more volume – attempt to make all reps. MON February 03/14 WARM-UP Warm-up – Sled circuit – pull sled one width or length […]