One of my favorite spartan workouts

Warm Up:
Something cardio related like jump rope or light running.

Main Set:
Max Pushups
Max Situps
25 Burpees
2 Min. Rest
1 Mile Run
30-20-10 Hand Release Pushups
30-20-10 Air Squats
1 Mile Run
21-15-9 Pullups (or chin-ups)
21-15-9 Burpees
1 Mile Run
2 Min Plank

Stretching for cool down

Working hard to bring the abs back in again.

Working hard to bring in the abs again. I'm starting to feel more like myself again and it feels freakin amazing. Me and my cardiovascular dominated workouts.
#FitFam #Cardio #HTFU #CrossfitGames #Marathons #Gym #TeamCleanEaters 

Cali, San Diego

Spartan WOD for Wednesday, 08.28.13

Spartan WOD for Wednesday, 08.28.13
Spartan Abs 2.0

The turning point in the process of growing up is when you discover the core of strength within you that survives all hurt.
-- Max Lerner

Your core is worked during running, especially if carrying weight on irregular terrain. But if you want defined and ripped abs, your best bet is to actively work your core while running. Simultaneously, you’re burning fat and building muscle, getting leaner and getting stronger, and, ultimately, becoming a faster runner.

Run 1/2 mile
30 crunches
Run 1/2 mile
15 hanging knee raises
Run 1/2 mile
2 minute plank
Run 1/2
2 minute plank

Sprint: 1-2x
Super: 2-3x
Beast: 4-8x

Customize you're own workout

Life is not about how fast you run or how high you climb but how well you bounce.
~ Vivian Komori

Core Focus:

Pick 3 of your favorite abdominal exercises for this routine.

Warm-up with light job or jump rope

main set:
abs exercise # 1
20-100 push-ups
abs excercise #2
pull ups till failure
abs exercise #3
50-200 body weight squats

(repeat main set as needed)

stretch for cool-down. 

My workout from the night before. ....Insane!

10 Minute plank for completion
10 rounds for completion -
100 burpees swim 15 laps

finish with 50 pushups,
1 minute of plank
and 40 laps

Side stroke is recommended for SEAL Candidates

Fat Torch 101

super set these if you please. 

Main Set-
 Repetition System is 10,9,8,7,6,5,4,3,2,1- Rowing is done in !00 Meters, 90 Meters, 80 Meters, 70....You get it. 
Dig deep into this and before you even think about quitting,....you better not quit.
Leg press -160 Lbs for Men and 90 Lbs for women
Dips W/ Leg Raise/Knee tuck. (Make these harder by locking a Medicine ball between the knees.
Row (Above is Repetition System for these. Feel free to double or triple each.)
Standard Pushups. Chest hits the floor every single time, NO exceptions. Make sure you go all the way up on these until your arms are fully extended but not locked. Throw a vest on to make it harder. 
 






"Find It Within You"- Malik Dees of Addiction Fitness
Crossfit Workout provided by Addiction Fitness owner Malik Dees

Tips for accomplishing that handstand

As people grow up we tend to develop wisdom, and along with that wisdom comes this some what irrational fear of certain things such as your arms giving out on you during a handstand. Or at least that's the way I see it. But the truth is, your arms have nothing to do with it. It's all in the shoulders, wrist, and core. Your shoulders support you, and like Dem Franchize Boyz, your wrist and core control which way you lean and rock.
How do you strengthen and train them?
For your core try planking and side planking. As well as the Body Saw.
For your wrist and forearms do pullups. Death Grip that bar throughout the movement.

Spartan WOD for Wednesday, 03.06.13

Spartan WOD for Wednesday, 03.06.13

Teamwork is the ability to work as a group toward a common vision, even if that vision becomes extremely blurry. -- Unknown Things are particularly blurry at 5 am. Especially if it's cold and raining outside. You can always go back to sleep. However, you'll be less likely to do so if you have a team waiting for you. Race as a team. Experience the Hurricane Heat as a team. Train as a team. Warm-up: Dynamic Warm-up & Stretching Main Set: 100 jumping jacks 30 burpees 30 box jumps Run 2-5 miles Optional: Spartan Ab 300 Cool Down: Stretch

WOD Intensity Scores

*1 = least intense, 5 = most intense

Spartan WOD for Thursday, 03.07.13

Spartan WOD for Thursday, 03.07.13

You can only hold your stomach in for so many years. -- Burt Reynolds Run 3-5 miles with 10 burpees each mile, then: Spartan Ab 300 15 crunches 30 bicycles 30 back scratchers 30 rotating crunches 15 leg lowers 30 scissor-kick 30 side-crunches 30 bicycles 15 crunches 30 back scratchers 15 leg lowers 30 side-crunches Be sure to warm up and cool-down. Here is a new blog on the importance of the warm-up. For a full description of each of the above core exercises swing by this blog by Jeff Godin, Ph.D. CSCS, director of www.SpartanCoaches.com.

WOD Intensity Scores

*1 = least intense, 5 = most intense