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Fitness | Exercise Latest News

The Brazilian Fannies

Brazilian FanniesGot my Brazilian girl Bruna to join me and got a 3rd mini workout in on 4/19/16. This vibrant young lady is also from Brazil. Sh is a pre-med student and has been working / studying hard. It was fun to move our fannies together. How did you move you fanny?

Workout #1:completed in 12:55 min & 1:41 min

3x Chest To Bar Pull Ups (assisted with band)
50x Clean and Jerks (75 lbs)

*EMOM until C&J reps are complete. That is, at every top of minute, complete 3 CTB Pull ups and use remaining of minute to do as many C&J. Keep 3x + until 50 reps C&J. Some rounds I got as few as 3 C&J 🙁 

Cash Out: 30 Alternating DB Snatches (30 lbs)  done in 1:41 min.

Workout #2:completed in 15:32 min

50x-40x-30x-20x-10x (total 150 reps of each movement)

Double Unders & GHD sit-ups

This was almost 2 minutes slower than Friday’s. Performing this routine after have done one workout made a huge difference. Decided not to go for a 3rd. This time, found a Brazilian ‘victim’ to join me 🙂

Workout #3: The Brazilian combo

5 rounds: completed in 11:51 min

10x Toes To Ring

20x partner ab-mat sit-ups with 14 lbs ball pass (10x passing ball)

10x Kettlebell Sumo High Pull (35 lbs)

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Fitness | Exercise Latest News

Kickboxing Is Back

My Saturday, 3/26/16, morning was exciting. Got about 10 minutes of kickboxing in before completing the WOD movements that surely could have destroyed my shoulders. Took it easy on the weight, focused on form, and shoulders came home with me 🙂

I met Erica a few weeks ago at the gym. She’s also a personal trainer who knows my former personal trainer. I trained with Ken before I joined Crossfit Atlanta and then became a trainer myself. Talking to Erica, we learned that we both missed punching, kicking, and kneeing. I love offering that to my clients and they seem to enjoy as much as I do. On Saturday, Erica and I met at 8:30am for a quick warm-up and got each 10 minutes of fun. It’s just an awesome way to release stress and get heart rate up quickly. Once we were done, both of us 9:00 AM class for some more action.

21-15-09 reps
Clean & Jerk (45 lbs)
OHS (45 lbs)
Pull Ups

I forgot how long it took me to this workout. 

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Fitness | Exercise

Break a good sweat in 10min

Breaked a great sweat in 10:42min today!  

How did you move your fanny? Moderate activity?

15-20min warm-up, stretch, and mobility before a good sweat.

3 rounds of:

40 lunges (holding 10lbs/arm)

10 Clean & Jerks 65 lbs.

Slow progression on weight for any overhead movement. Chronic shoulder issues are really bothersome.

What muscles got a good workout?

Lunges: quads and gluteus max (great for the buttocks)

C&J: chest, back, forearms, triceps, shoulders and biceps.

Reach out to 770.835.5490 if you want to learn more and interested in one-on-one training to get you started.