Mobility & Work-out Rest Day
6September
wod
Workout of the day (WOD) posts below detail out the daily workouts. Feel free to post your individual times or any general comments or questions you may have from a particular workout.
5September
Mobility Warm-up 3 X 10 Seconds Hollow Body Hold 10 Hollow Body Rocks 10 Walking Lunges 10 Push-ups Fitness Level Substitution: Banded Push-up OR Knee Push-up 10 Air Squats 10 meters of Duck Walking 10 Arm Circles Backwards 10 Arm Circles Forward Strength Warm-up 10 Squat Cleans (Just the Bar) 5 Squat Cleans (40% of your 1 Rep Max) 5 Squat Cleans (50% of your 1 Rep Max) 3 Squat Cleans (60% of…
24June
Modules 1-8 are now available! WOD Foundations Course Do not make the mistake most people make! Included with a WOD at Home membership, learn to perform movements correctly and consistently, then, incrementally, increase the intensity. Safety should be your priority. Luckily for you, the most efficient way to move is the way to move the…
4June
The Mobility Plan Mobility is most peoples’ greatest issue. It can affect quality of life now and especially when we are older. It can decrease our potential in the gym and sport. It can make us ticking time-bombs just waiting to go off. In the gym, I have seen people’s front squat max go up,…
15May
Start getting ready for Memorial Day Murph! “Murph” About Michael Murphy June 28th, 2005 A team of 4 Navy SEALs led by LT. Michael P. Murphy on a mission to capture or kill a key Taliban leader, found themselves seriously outnumbered in a firefight with well over 100 enemy troops. Pinned down and under…
6May
I’ll keep this short and simple… Upgrading from regular Pandora to Pandora One is absolutely worth it ($36 a year)!!! No commercials and you can skip songs and change stations at will. Try Chiddy Bang Radio for a nice, very random, assortment! -Kyle
1May
Cool-down for Adaptation and Injury Prevention Cool-downs should include: 1) Water to re-hydrate 2) Movements and stretching to bring heart rate down and promote range of motion and blood flow. 3) Carbohydrates, Proteins, and Electrolytes (Example: Banana and Coconut Water with Whey Protein) What are you doing after your WOD? Unfortunately, most people skip the…
1May
Here is my take on the Primal Paleo App. Personally, I enjoy to cook and am always on the lookout for Paleo recipes that I can add to my family’s repertoire, so that is what originally drew me to this app during my search. The “Live Primal” tab is broken down into four categories: Primal,…
29April
I have tried a number of headphones, arm bands, and every other accessory under the sun. When it come to doing a WOD somewhere I need my own music or running, here is what I have settled on and love them! Please note that we are in no way affiliated with these products besides loving…
27April
Need good WOD music?!?! Check-out Girl Talk! Don’t let the name fool you like it did us. Greg Gillis mashes-up old school rock and rap with new songs. Each song leads right into the next lasting about a minute each. So, instead of having that feeling of, “How is this song still on” while you are…