Saturday W.O.D

W.O.D
Barbell Overhead squats 9 reps + 2 rounds of 5 pull-ups, 5 clapping push-ups, 5 k2e(knees to elbows)
5 rounds as fast as possible...cut-off time 10 minutes

Training room:-)

5 Reasons Why Alcohol Will Destroy Your Muscle Gains

1) It negatively affects protein synthesis.

Protein synthesis is the process where amino acids are joined together to form complete proteins. Excessive alcohol consumption slows this process down by up to 20%, and since your muscles are made up of protein, you can see how this is a problem.

2) It lowers testosterone levels and increases estrogen.



Testosterone is the most important muscle-building hormone in your body. One of the limiting factors that determines how much muscle a person can gain is their level of free-flowing testosterone.

3) It causes dehydration

4) It depletes the body of vitamins and minerals.

Alcohol consumption causes vitamins A, C, the B's, calcium, zinc and phosphorus to all be drained at rapid rates. Vitamins and minerals keep every little process in your body functioning properly, and many of these processes involve muscle growth and maintenance.
5) It increases fat storage.
With 7 empty calories per gram, alcohol can actually be quite fattening. Alcohol also disrupts the Kreb’s Cycle, which plays an important role in fat burning.

W.O.D
5 rounds of:
5 barbell push jerk or overhead anyhow
10 pull-ups
15 sit-ups
for time without sacrificing form- "circuit style"



"It's hard to beat a person who never gives up"

"It takes a little courage, and a little self-control. And some grim determination, If you want to reach the goal. It takes a great deal of striving, and a firm and stern-set chin. No matter what the battle, if you really want to win, there's no easy path to glory. There is no road to fame. Life, however we may view it, Is no simple parlor game; But its prizes call for fighting, For endurance and for grit; For a rugged disposition that will not quit." :-)

"To aim is not enough, you must hit!

W.O.D
500 jumprope
15 Barbell Overhead squats
15 Pull-ups
15 Ring dips
15 burpees
15 knees to elbows
15 24 kilo kettlebell swing
15 walking lunges holding your bell
500 jumprope
as fast as possible...
"“It is our attitude at the beginning of a difficult task which, more than anything else, will affect it’s successful outcome.”

More speed!!!!

W.O.D
9 barbell thrusters
5 G.I jane( burpee to pull-ups)
5 rounds as fast as possible, Go for time

Speed

W.O.D
Double kettlebell snatch to burpee to pull-up
30 reps for time
"There's no such things as coulda, shoulda, or woulda. If you shoulda and coulda, you woulda done it." ^_^

Hydration

Human’s are 45-70% water.

Muscle tissue is 75% water.

A human can survive 4x longer without food than without water.

Fluid loss as a % of bodyweight:

1% Elevation of core body temperature, impaired performance

3% Significantly impaired performance

5% Cardiovascular Strain

7% Decreased ability to regulate heat

10% Heat Stroke, unconsciousness

During a workout or practice session, a 2-6% fluid loss is common. This can mean upwards of 10lbs for some athletes. When you sweat, you also lose electrolytes with are salts (ions) needed to maintain the body’s normal electrical function. These consist of Potassium, Sodium, Chloride, and Magnesium. These can be replenished by consuming carbohydrates and electrolyte dense substances. We, being Paleo proponents, recommend food (ie: fruit) and lots of water over sugary sports drinks.

Cold water is best. The body will better utilize water the faster it empties the stomach. Larger or colder volumes of fluid empty the stomach quicker and are more readily absorbed by the small intestine.

Dehydration:

Dark yellow, strong smelling urine

Decreased urination frequency

Rapid resting heart rate

Muscle soreness and cramping

Thirst (too late)

Headache and discomfort

Lethargy and chills

*Information from this article was taken from a slide show on hydration by Victor Leberi, Instructor of Sports Medicine and the Athletic Training Education Program at the University of Southern Maine.

Lovin' the Overhead squats

When you get into a tight place and it seems that you can't go on, hold on for that's just the place and the time that the tide will turn.

W.O.D
overhead squats
push-ups
sit-ups
21-15-9 as fast as possible

Speed Training:-)

W.O.D
5 ROUNDS FOR TIME
5 DOUBLE KETTLEBELL SNATCHES
2 MUSCLE UPS
30 DOUBLE UNDERS

W.O.D

We have to make everything fast today:-)
W.O.D
12 overhead squats
9 k2E( knees to elbows)
6 burpees
4 rounds, as fast as possible


~ When the world says, "Give up," hope whispers, "Try it one more time. ~

Hallo Tribute Feat-Rigmarole

Redhorse Chapter-Taal Batangas Phils.

Each Warrior wants to leave the mark of his will, his signature, on important acts he touches. This is not the voice of ego but of the human spirit, rising up and declaring that it has something to contribute to the solution of the hardest problems, no matter how vexing!
^_^

W.O.D

Warm-up:
lunge walks 20 reps
knees to elbows 10 reps
push-ups 10 reps
pull-ups 10 reps
box jumps 10 reps
SKILL:
Barbell Snatch practice
3-3-3-3-3
W.O.D
15 push-ups
10 24kilo kettlebell swings
5 shoulder to overhead
***5 rounds*** as fast as possible


"Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity. The relationship between the soundness of the body and the activities of the mind is subtle and complex. Much is not yet understood. But we do know what the Greeks knew: that intelligence and skill can only function at the peak of their capacity when the body is healthy and strong; that hardy spirits and tough minds usually inhabit sound gods. "
John F. Kennedy

Dan inosanto

What is learning?
A journey and process, Not a destination and conclusion.


What is an instructor?
A guide, Not a guard or dictator

What is the goal?
Open minds so that you can "be", not closed issues so that
you have to "do" and follow to achieve the goal.

What is the test?
Being and becoming, not just remembering and reviewing.

What do we teach?
Individuals; not lessons, not styles, not systems, and not methods or techniques

What is the school?
Whatever we choose to make it.

Where is the school?
Anywhere, not a four cornered classroom
but wherever we are!

Kalye todo .05

“Basically anybody who’s takin it just for vanity reasons, who’s not a bodybuilder… It’s hard enough for the people who really do need to take it who need to find it, and there you are fucking takin it from them… then you got this fucking high school kid who just wants to have biceps buying it all up, ya know, mean while the guy fuckin training for the olympics can’t find his shit! Are you going to be a fucking patriot or not?” -Dave Tate on Steroid Use

Kino mutai

Biting and eye gouging

One of the lesser known styles within the Filipino martial arts is the art known as Kino Mutai. This is a style that predominantly deals with the techniques of biting, pinching and eye gouging.

It is a devastating style which uses ‘dirty’ techniques to gain the advantage in a real life encounter.

Kali/arnis/esckrima is an extremely effective style of martial art for real life self defence. The use of weapons allows one to understand how they can be used and also how to defend against them.

The way that weaponry is practiced allows you to use the same principles and apply them in a devastating way to empty hand combat.

Balisong knife

Balisong(batangas weapons) Balisong is the name of the famous Filipino "butterfly knife". Balisong is a tagalog (Filipino dialect) word, originated from the Batangas province (south of Manila, Philippines islands). This word is less ambigu...ous than "butterfly knife" which is also the name of Wing Chun weapons. Balisong means "broken horn" and refers to the mobile handle which protect the blade when closed. The balisong was the first knife which could be opened with one hand, very quickly.

Train like an athlete. Train like someone who makes their living by being fast, agile, and powerful. Stand on your feet. Lift heavy weight as fast and explosively as you can. Lift it above your head. Sprint, jump, explode.

Warm-up:
20 body weight squats
10 push-ups
20 sit-ups
10 pull-ups
Power:
Back squat 5-5-5
W.O.D
10-8-6-4-2 as fast as possible (AFAP)
C2B(chest to bar pull-ups)
Box jumps 24"

W.O.D:
3 MUSCLE UPS
3 BURPEES
10 OVERHEAD SQUATS
AMRAP IN 18 MINS, Go heavy on the overhead squats!!!!



The overhead squat is the ultimate core exercise, the heart of the snatch, and peerless in developing effective athletic movement.

This functional gem trains for efficient transfer of energy from large to small body parts ? the essence of sport movement. For this reason it is an indispensable tool for developing speed and power.

The overhead squat also demands and develops functional flexibility, and similarly develops the squat by amplifying and cruelly punishing faults in squat posture, movement, and stability.

The overhead squat is to midline control, stability, and balance what the clean and snatch are to power ? unsurpassed.

Kalye Todo

So why do you do it? to look good? to be healthy? to feed the ego? that's just the icing...you do it because you have something to prove to yourself. This life, this trip, this journey...its about enlightenment. It's abou......t looking destiny in the eye, grabbing hold of it and not letting go. So when doubt pokes you in the gut and starts to make you sick, forget what you hope for. Forget about winning and losing. Forget about pain and pleasure. Flip the manual override switch to MANIC INTENSITY because this is the kind of intensity that carved out mountains and founded countries.
"The mountains you climb cannot always be seen by an audience... Still, you must not stop climbing."



Warm-up:
2 rounds:
10 pull-ups
10 sit-ups
10 squats
10 push-ups
SKILL:
Overhead Squats: 3-3-3-3-3
W.O.D:
5 ROUNDS AS FAST AS POSSIBLE:
6 barbell snatches
9 pull-ups

Vince Lombardi, the famous coach of the GreeenBay Packers once said "The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather in a lack of will.”

It’s the true testament of man's unwavering quest to surmount all odds despite perpetual problems that may thwart his goal of achieving a higher level of physical conditioning.
The rigorous training depicted in the video presentation by the renowned Redhorse Chapter on the fundamentals and advanced kettle bell workout would elicit a new paradigm shift to a new level of physical fitness which is characterized by the integration of core exercises to be performed on a continuous basis with only minimal rest period.
The cardiovascular benefits derived by performing a series of compound exercises which includes the basic exercises such as basic push up, sprawl movements, chin ups, gymnastic ring, sledge hammer, skipping rope workout would be impeccable.
It can be described a new “fitness ideology” which only few people can achieve.
As the saying goes “only the few can survive”.



WARM-UP:
10 squats
20 walking lunges
10 k2E
10 Pull-ups
REST 1:30
SKILL:
push jerk 3-3-3-3-3
rest 1:30secs
Workout of the day(W.O.D)
Barbell thrusters
kettlebell swings 24kilo
pull-ups
---------------
15-10-5 downhill ladder, AFAP