Fitness

Anyone who has an interest in CrossFit®, no matter how deep, knows the amount of pain and suffering Assault Fitness’s Assault Airbike, aka Assault Bike, produces. The suffering felt on the bike has lead to athletes calling the equipment the Devil’s Tricycle. It’s no wonder everyone who jumps on the bike wants to have a…

Metcon 4 Sets 4 rounds of 1:30 rowing (@ a 400/300m pace) 1:00 rest 6 minutes of rest between sets. You can work on light accessory work during the time.

The reverse lunge is a lower body exercise that works the hamstrings, quads, glutes, and calves of a single leg. The motion is similar to the forward lunge, except you step behind instead of forward. The backward movement offers benefits over the forward step. Benefits of the Reverse Lunge Strengthens the full leg (hamstrings, glutes,…

Warm-up 3 Rounds 12 Box Step Ups w/ Kettlebell 12 Kettlebell Swings 12 Goblet Squats w/ Kettlebell Use a light-weight kettlebell for warm-ups Strength 15 min E3MOM 5 deadlifts (315/225) 7 ring dips 9 push-ups then immediately into 6 min E3MOM 15 deadlifts (225/155) Metcon Assault Bike or Air Runner 5 rounds 0:30 Easy <50/40rpm…

The sit-up is an exercise for the abdominal muscles, and it begins by lying flat on the floor and ends when your back is fully lifted. Typically, you set your knees in a bent position. It is similar to the popular crunch with the exception that the sit-up, with its full range of motion, works…

How do we bring physicality to an increasingly artificial world?  Here’s something important to understand: we have successfully removed ourselves from the Animal Kingdom. We are no longer in the food chain unless a lion escapes from the Cincinnati Zoo, or a house kitty precisely strikes the jugular. In the wild, physicality matters. If I…

Warm-up Alt Tabata ( 8 rounds) :20 of work Hold Goblet Squat Thruster :10 of rest Metcon On a 40 Minute Timer Complete Establish a 1 Rep Max on Strict Press Establish a 1 Rep Max on 3-second pause back squat And Do 5 rounds 15 Cal Assault Bike or Runner 15 Burpees The Goal…

Warm-up 6-min Alt EMOM 10 Wallballs (20/14) 10 KB Swings (53/35) Strength 20 Minutes of Deadlifting Work Up to a Heavy Set of 5 At 14 minute mark 2 x 15 at 225/155 3 minutes rest between sets Metcon For Time (21 min time cap) 10 Thrusters (50/30 med-ball) 3,000m row Every 3 minutes 10…

We often say we do not have enough time to exercise, but we have 48 hours a week available to us. What are we doing with it?

REST DAY

A full day of rest and eating to recover from the heavy volume of the week.