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@afterhours-pt-blog
Brand X Martial Arts is a certified CrossFit and Krav Maga training center in San Diego, California. We offer training in Krav Maga, Kenpo, Kickboxing, CrossFit, Personal Training, Seminars, and various other areas. Come in for one free lesson today!
Unless otherwise written, I am now doing the main feed Crossfit WODs.
Scale as needed and be smart.
Beach Workout With the Kids 07/20/2013
Great tidal pools at the beach this day. We took advantage of the outgoing tide and water left behind.
Warm-up:
Start in the push-up position 25 yards from the surf line. Sprint to the surf line. 5 Push-ups. Sprint back to start.
Repeat above action 3 more times but start the sprint facing to the right, left and rear of start line. Work on turning as you run.
Work Out:
Bucket Tag--
Person who is "it" must fill two buckets (same size) full of water
The others must do 10 burpees before they can run
When the "it" person catches a someone, that person must stop and do crunches while the "it" person dumps the contents of both buckets over the tagged person.
Keep play limited to a specific area. We used one of the tidal pools.
Krav Maga Tag:
Fight off the instructor using Krav Maga combatives and defenses.
The instructor is limited to "tagging" on dry land only.
Children must prevent the instructor from dragging/carrying them to dry land.
We took advantage of the tidal pools for this one too.
The kids decided to call this game "Jello Muscle Rules Trouble."
(See vintage commercial for regular game here: http://www.youtube.com/watch?feature=player_detailpage&v=HfznucMwNuU)
Game Setup
Choose a color. Put all the pegs of that color in the matching color HOME.
Youngest player starts the game. Play continues to the left of the youngest player.
How to Play
A turn consists of a pop and a move. If you roll a six, you get another turn.
First turn: you must roll a six or complete a cumulative number of repetitions of push-ups, crunches, pull-ups or squats to move a peg out of HOME and into the START playing track. Choose a number that is attainable by the players.
Once you pop a six or reache the cumulative number of repetitions of push-ups, squats, crunches or pull-ups, you can move your peg into the start position and roll again.
Anytime a six is rolled or a cumulative number of exercises is completed, you may move a peg from HOME to START.
If your peg lands on a space occupied by an opponent's peg, the opponent's peg is sent HOME. The opponent must complete 10 repetitions of an exercise of your choice.
If an opponent's peg is in your START space when you roll a six or complete your exercise repetitions, the opponent's peg is sent back HOME. The opponent must complete 10 repetitions of an exercise of your choice.
THE FINISH LINE: A peg can only enter FINISH if the exact number required to get into one of the FINISH spaces is rolled, or if you complete four times the exact number required of repetitions of an exercise the youngest player picks.
WINNING:
The first player with all of their pegs in FINISH wins. The winner chooses three abdominal exercises and leads the cool down and stretch for the other players.
The player with the highest number of repetitions in a given exercise wins the brute strength and endurance rights for the week.
**Use TRX Bands or Fit Deck, Jr. for additional exercise options.
My kids, Mosquito (8-year-old girl) and Yellow Beard (11-year-old boy) rate this as awesome.
Yellow Beard says, "A nice twist on a regular board game. It made my muscles jell-o."
Mosquito says, "I won the push-up contest and lost the game. Cool."
For the Kids (A Request)
I started my life as a coach and fitness coordinator/personal trainer working as a swim coach for age group swimming. My cousin asked if I would share some workouts for children.
Before I do, a few things about fitness for children.
Children learn quickly, they form habits that can adversely or positively affect their adult lives. With exercise, parents should allow the child to gravitate to something that interests them, usually a sport. For me, it was swimming and water polo. I lived in the water from the time I was 6. For others its gymnastics or wrestling.
Try to stay away from the gender biased approach to fitness. Football and baseball aren't just for boys. Gymnastics and cheer leading aren't just for girls.
Exercise with your kids. If your child wants to take karate. Sign yourself up for karate (always check with a doctor before starting a physical fitness regimen). My kids and I train together in the pool, in the mat room, at home, in the park. Families that workout together stay healthy.
For young children, make exercise a game. Think of your childhood games: London Bridges, Ring Around the Roses, Red Rover, Hide and Seek. Modify these games to incorporate exercise.
For example, when my 3 year old niece and 5 year old nephew were in town, we played hide and seek. Rules of the game:
One person hides, everyone seeks the hider.
The person hiding chooses an exercise or exercises.
Instead of counting, the seekers do repetitions of the exercise(s) as they count.
Everyone takes a turn hiding (youngest to oldest).
Depending on how many players there are, alter the number of turns to maximize the workout.
Adults have to do the exercise(s) too.
09/25/2012 Fit Trail/TRX Band
The Fit Trail is approximately 3 miles (a little further or shorter depending on the start point). Pull-Up bars and parallel bars are set up along the trail at varying distances. Keep a fast pace between stations and carry your TRX bands. Make transitions quick. Only rest time should be getting TRX up and taking down (took me less than 30 seconds to set up take down and go).
If you have a park with playground equipment, light poles, trees, fence posts, etc, the TRX bands can be attached--set up your own run course, take water and TRX bands. I use the GoLite Rush pack from my adventure racing days. The bands fit perfect inside and I am able to pack two water bottles and a bladder for hydration. Might also want to take a snack.
WARM UP:
400 M Easy Run
Shoulder Rotations (30 forward and back)
20 Push-ups
WORK OUT:
First and Second Station TRX:
20 Sit Squat
20 Chest Press
15 (Each Leg) Starter Lunge (Go Plyometric for Progression)
15 Muscle Ups
3rd and 4th Station TRX:
20 Speed Skaters
10 (each arm) Single Arm Triceps Press
10 (each leg) Single Leg Squat to Bowler Lunge (go plyo and add pushup for progression)
15 Biceps Curls
Cool Down/Stretch
Yoga/Crossfit Hybrid Hell (For You Sunshine)
I got a request from "Sunshine" for something yoga strength specific. I'm not a huge Yoga aficionado, been to a few classes, incorporated some yoga moves into workouts, have a yoga app on my phone (that I never use). So thanks, Sunshine, for making me stretch.
WARM UP:
(hold for 5 breaths each)
Mountain Pose
Wide Feet Forward Hamstring Stretch
Wide Bent Over Torso Twist
Split Leg Forward Hamstring Stretch (both sides)
Standing Side Stretch
10 Vinyasas/Astanga Sun Salutations
Downward Dog Calf Stretch
WORK OUT:
(4 5 Minute Rounds with 1 minute intervals--working rest between rounds--run 400m or dumbbell/kettle bell farmer carry 400m)
Slow Concentrated Triceps Push-ups (count to 8 going down and 8 coming up)/Air Squats with 3 pulses at bottom--slow, isolated with a good stretch
Negative Pull-ups/Cat Stretch to Donkey Kick
Negative Push-ups w/one hand on yoga block (medicine ball or dumbbell will work)--keep working hand under shoulder; wide feet/Sumo Squat w/leg raise (use medicine ball or dumbbell for progression)
Negative Towel Pull-Ups/Side Leg Lift (hold a beat at top)
CORE:
(5 minute rounds w/ 30 second intervals)
Plank/Plange Plank
Dead Hang "L"/Boat
Left Plank/Right Plank
COOL DOWN/STRETCH:
(5 Breaths Each Pose)
Neck Tilt and Rolls
Chest Stretch
Shoulder Stretch
Triceps Stretch
Wrists
Cobra Pose
Seated Spinal Stretch
Cat Stretch
Frog
Cobbler Pose
One Legged Hamstring
Tow Legged Hamstring
Glute
Child's Pose
Meditate and Fall Asleep
Back in the Water 08/04/2012
WARM UP:
1 Minute Alternating High Knees
1 Minute Mountain Climbers
1 Minute Shoulder Rotations
1 Minute Push Ups
1 Minute Air Squats
1 Minute Trunk Rotation/Ballistic Stretching
HIGH INTENSITY INTERVAL TRAINING CIRCUITS:
(5 minute rounds/circuits with 30 second intervals--alternate exercises every 30 seconds; 30 seconds rest after round 3)
2 Rotations of the following (for a total of 30 minutes):
Pull Ups/Overhead Triceps Extension (with dumbbell)
Dumbbell Goblet Squats/Cross Body Hammer Curls (with dumbbells)
Triceps Dips/Standard Biceps Curl
IN THE WATER:
200 yard swim w/25 deck side muscle ups per length (200 muscle up total)
50 Deep End Down and Ups
10 Minute Thumbs Up Tread Drill
60 Minutes Water Polo
COOL DOWN:
200 yard easy
STRETCH
Fit Deck Shuffle 07/25/2012
WARM UP (no rest between sets):
5 Minutes Stairs
5 Minutes Jacob Ladder
FIT DECK SHUFFLE:
2X:
8 Dumbbell Push/Pull
24 Side Leg Lifts
16 Spade Push-Ups (also called diamond)
32 Calf Raises
12 Medicine Ball Toe Touch
28 Medicine Ball Wrist Rotation
14 2 Arm Kettle Bell Swing
14 Kettle Bell Renegade Lunge
12 Kettle Bell Get-up Sit-up
COOL DOWN/STRETCH:
Neck to Foot Stretch
Mt Biking on the Fit Trail 07/24/2012
The Fit Trail has pull-up bars and parallel bars approximately every quarter of a mile. The approximate distance for the trail is 3 miles.
WARM UP:
10 minute easy ride
FIT TRAIL:
Sprint Between Stations
25 Parallel Bar Push Ups
25 Parallel Bar Extended Leg Raises
10 Muscle Ups
COOL DOWN:
10 Minute Easy Ride
Stretch
07/11/12 Crossfit (Last PT Session W/212)
WARM UP:
12 X 100 Meter Farmer Carry w/:
5 Pull-Ups (1st, 5th and 9th 100)
10 Goblet Squats (2nd, 6th and 10th 100)
10 Push-Ups (3rd, 7th and 11th 100)
5 Knees-to-Elbows/Toes-to-Bar (4th, 8th and 12th 100)
PYRAMID:
(Done for time without break)
10 Push Ups/10 Air Squats/1 Pull-Up
9 Push Ups/10 Air Squats/2 Pull-Ups
8 Push Ups/10 Air Squats/3 Pull-Ups
7 Push Ups/10 Air Squats/4 Pull-Ups
6 Push Ups/10 Air Squats/5 Pull-Ups
5 Push Ups/10 Air Squats/6 Pull-Ups
4 Push Ups/10 Air Squats/7 Pull-Ups
3 Push Ups/10 Air Squats/8 Pull-Ups
2 Push Ups/10 Air Squats/9 Pull-Ups
1 Push Ups/10 Air Squats/10 Pull-Ups
CORE/COOLDOWN:
5 Minute Round w/30 second Intervals:
Plank/Side Plank
STRETCH:
Special Attention to Back and Legs
07/09/12 Fight Training (PT for 212)
WARM UP:
6 X 3 Minute Rounds
Rounds 1 & 2: 360 Degree Defense Drills w/ partner (one attacker one defender)
Rounds 3 & 4: Parry Defense (Center-line Attack) Drills w/Partner
Rounds 5 & 6: Shoulder, Elbow, Center-line Tag w/10 Burpee Punishment (if Shoulder, Elbow and Center-line tagged, individual does 10 Burpees)
HIIT Fight Circuits:
5 Minutes Per Circuit w/ 30 second Intervals (alternating strength exercise with bag work; use bag interval as resting interval.)
TRX Rows
Medicine Ball Reach-throughs
Medicine Ball Lunge With Twist (oblique crunch)
Sprawl
TRX Muscle Ups
Medicine Ball Kayak Twists
Medicine Ball Sumo Squat w/Leg Raise
Military Push Ups
CORE/COOL DOWN:
Medicine Ball Pass 5 sets of 15 each:
Face-to-Face
Leftside-to-Rightside
Back-to-Back
Rightside-to-Leftside
STRETCH:
Every muscle group head-to-foot
07/02/2012 Make Up Session for 212 (Swimming)
WARM UP:
shoulder rotations
trunk twists
ballistic shoulder rotations
ballistic huggers
25 squats
10 push ups
50yd easy freestyle
10 muscle ups from water
50 yd easy breaststroke
20 in water plyo lunges
50yd easy backstroke
10 muscle ups
50yd easy butterfly
20 plyo lunges
BEST BALANCE AND DISTANCE PER STROKE:
4 X 25 yard Reverse IM order
HYPOXIC DRILLS:
4 X 25 yd best distance underwater
Deep End top-to-bottom (4X)
DEEP END WATER POLO (30 Minutes)
3 X 150 Relay (sprint)
50 easy cool down
06/27/12 Tabata Workout for 212
WARM UP:
Shoulder Rotations (Forward and Back)
Air Squats
Ballistic Shoulder Stretch
Push Ups
Crunches
TABATAS:
Push Ups
Pull Ups
Crunches
Squats
CORE/COOLDOWN:
3 X 10:
Plank to Plange
Side Plank Crunches
Supermans
STRETCH
06/25/12 Speed Workout for 212
WARM UP:
3X:
400m Run
10 Push Ups
5 Pull Ups
400m Run
5 Knees to Elbows
15 Air Squats
SPRINTS:
2 X 400m; 2 min rest + 10 push ups between
8 X 200m; 5 pull ups + 1 min rest between
6 X 100m; 5 knees to elbows + 1 min rest between
COOL DOWN/CORE:
2 X 200m Farmer Carry w/20 dumbbell cross chops between
STRETCH:
Head to Toe
Back in the Water 06/23/2012
Back in the pool today.
Been a while since I did this workout, might bring it to 212 Monday . . .
WARM UP:
3X:
5 Pull-ups
5 One Arm Push-ups (each arm)
30 Sit Squats (dumbbells) with lateral overhead arm raise
Farmer Carry with Shrugs (25 steps X 25 Shrugs)
Ballistic Shoulder Rotations (30 seconds forward, 30 seconds backwards)
WORKOUT:
60 Shallow End Jump Squats
60 Shallow End Jump Lunges
20 Medicine Ball Soccer Throws
30 Deckside Muscle-ups
10 length by length Muscle-ups (one length muscle-up dive back swim next length . . .)
30 Deck Edge Push-ups
30 Dragon Flag (toes overhead while hanging off the deck or ladder handles--like toes to bar in the water)
20 X 25 yd Water Polo Ball Push Sprints
60 Minute Water Polo Game
PT 06/18/2012 for 212
WEATHER DEPENDING (Pray for black flag or don't):
30 High Knee Holds
30 Forward Shoulder Rotations/Reverse
30 Jumping Jacks
30 Cross Countries
2X:
10 Hand Release Push Ups
400m Easy Run
5 Pull Ups (bands available)
400m Easy Run
10 Sit Ups
400m Easy Run
15 Air Squats
400m Easy Run
CROSSFIT CIRCUITS (6 Teams of 4):
(Exercises are done consecutively as a team)
20 Count Switch (team member) Body Drag Back and Forth Across Track Infield
30 (Team Total) Muscle Ups
400m Run (Fast)
120 (Team Total) Push Ups
400m Prowler Sled Push
50 (Team Total) Knees to Elbows
Repeat above 1X
CORE:
3X:
30 Scorpion Plank
15 Plange Sphynx to Plank
30 Knee to Floor Plank
COOL DOWN/STRETCH:
The usual head to toe
If weather doesn't permit:
warm up utilizing 1 minute speed skater intervals instead of run
Push Up Tabata
Pull Up Tabata
Air Squat Tabata
Knees to Elbows Tabata
06/16/2012 Krav Maga Workout
Workout with my son and daughter this morning:
WARM UP
High Knee Holds
360 Defense/Counterattack Shadow
Inside Defense/Counterattack Shadow
WORKOUT
(5 Minutes) Farmer Carry Relay Sprint (~50 meters/70% of Maximum Weight)
Push Up Tabata
Pull Up Tabata
Goblet Squat Tabata
(1 minute rest between tabatas)
5 Minute Rounds:
Level 1 Krav Maga Combatives (Defend/Counterattack)
Focus Mitts Kickboxing Combo
(30 second intervals) Plange Plank: Side Plank: Plange Plank: Side Plank
STRETCH