I HAVE RECENTLY CHANGED A FEW THINGS IN MY “PROGRAMMING” AND WANTED TO SHARE THEM IN THE HOPES IT WILL HELP SOME OF YOU:
1-REGULAR PHYSICAL THERAPY……DR. J. IS LOCAL AND HE IS GREAT BUT I HAVE BEEN SEEING DR. BILL PORATH, IN ORANGE, FOR THE LAST 6 WEEKS AND LET ME SAY THAT “OLE BOY” IS MONEY…..FIRST TIME SINCE MY ATR (2009) THAT I HAVE BEEN ALMOST 100% PAIN FREE….IF YOU CAN/T AFFORD THE REGULAR VISITS, “MOBILITYWOD.COM” AND “SUPPLE LEOPARD” ARE GREAT RESOURCES….
2-DIALED IN MY DIET…..100% ZONE (EXCEPT FOR MY POST WOD PROTEIN/ CARBS SHAKE…NO FAT)…..WENT BACK TO THE OLD SCHOOL AND I AM REALLY MONITORING MY BLOCKS AND FOOD TIMING….THIS HAS MADE A HUGE DIFFERENCE FOR ME…..RECOVERY AND PERFORMANCE….
3-CREATINE/ HMB…..DAN/ SHELLY RECENTLY PUT THIS IN THE MERCHANDISE AREA AND I SWEAR BY THIS STUFF….I WON/T GET INTO THE SCIENCE BUT GOOGLE IT AND BE AN INFORMED CONSUMER (U MISS 100% OF THE SHOTS YOU DON/T TAKE)……
4-COMPLETE A 3-5 MINUTE COOL DOWN IMMEDIATELY AFTER YOUR WOD….ESPECIALLY IF IT IS A TOUGH ONE….ROW/ JOG/ AERODYNE (I STARTED DOING THIS AFTER RESEARCHING SOME “GYMJONES” STUFF) AND I FEEL MUCH BETTER WHEN I AM WALKING OUT THE BACKDOOR OF THE GYM…
RANT OVER AND I HOPE THIS HELPS SOME OF YOU,
RD
Paul Saavedra
Paul S: @ work
135, 140, 145, 150, 160 + 165# 1Rm
4×4 sqt clean thrusters 135#
DL: 1DL every minute, add one additional DL every round for 10 Rnds. 225#
Trev
3PM
Andrea 45#/6:42 mod
Patti 55#/7:00 mod
Dave J 185#/8:12 rx+ (30#wb)
Leroy 115#/7:50 mod
Brandon 165#/7:01 rx
Trev
4PM
Craig G 145#/6:58rx
Joe S 125#/8:55 mod
Manuel 135#/6:46 mod
Alexa 20#/6:32 mod
Joyce 110#/6:56rx
Coach Erin and Coach Craig
5 pm
MIke L 4:07 rx
Joe 7:36 185#
Matt F. 175#, 5:06 rx
Coach Erin and Coach Craig
6 pm
Ricardo 95#, 7:54 mod
Hilda 50#, 7:02 mod
Rachel 95# 6:41 mod
Jackie 75#, 10:01 mod
Bailey 75#, 7:05 mod
Jessica 75#, really fast
Joe 45# 8:30 mod
Matt 155#, 8:20 rx
Ricky 125#, 8:24 mod
Edwin 145#, 9:51 rx
Drew 185#, 6:29 rx
Kelsy 110# 9:48 mod
Jamie 120# 8:13 rx
Coach Erin and Coach Cliff
Kristen 65# 5:47 mod
Aubrey 55# 6:00 mod
Yadie 65# 7:34 mod
Julie 65# 6:54 mod
Luis 95# 7:48 mod
Sarab 95# 6:30 mod
Phillip 185# 4:22 rx
Ryan 185# 7:17rx
Kevin 135# 7:24 mod
Iliana 55# 8:05 mod
Coach Erin and Coach Cliff
8pm
James 125# 10:09 mod
Cecy 85# 9:39 mod
Todd 175# 8:19 rx
6am
Jamie: A-45/55/60/65/75 B- 8:59m 135/16
Sergio 7:34 RX
Brittani & Ana: Ron’s WOD:
10-15-20 C2B GHD WB
3 3rep max OHS
3 rounds 10 OHS 50DU
JUST A QUICK RANT…..
I HAVE RECENTLY CHANGED A FEW THINGS IN MY “PROGRAMMING” AND WANTED TO SHARE THEM IN THE HOPES IT WILL HELP SOME OF YOU:
1-REGULAR PHYSICAL THERAPY……DR. J. IS LOCAL AND HE IS GREAT BUT I HAVE BEEN SEEING DR. BILL PORATH, IN ORANGE, FOR THE LAST 6 WEEKS AND LET ME SAY THAT “OLE BOY” IS MONEY…..FIRST TIME SINCE MY ATR (2009) THAT I HAVE BEEN ALMOST 100% PAIN FREE….IF YOU CAN/T AFFORD THE REGULAR VISITS, “MOBILITYWOD.COM” AND “SUPPLE LEOPARD” ARE GREAT RESOURCES….
2-DIALED IN MY DIET…..100% ZONE (EXCEPT FOR MY POST WOD PROTEIN/ CARBS SHAKE…NO FAT)…..WENT BACK TO THE OLD SCHOOL AND I AM REALLY MONITORING MY BLOCKS AND FOOD TIMING….THIS HAS MADE A HUGE DIFFERENCE FOR ME…..RECOVERY AND PERFORMANCE….
3-CREATINE/ HMB…..DAN/ SHELLY RECENTLY PUT THIS IN THE MERCHANDISE AREA AND I SWEAR BY THIS STUFF….I WON/T GET INTO THE SCIENCE BUT GOOGLE IT AND BE AN INFORMED CONSUMER (U MISS 100% OF THE SHOTS YOU DON/T TAKE)……
4-COMPLETE A 3-5 MINUTE COOL DOWN IMMEDIATELY AFTER YOUR WOD….ESPECIALLY IF IT IS A TOUGH ONE….ROW/ JOG/ AERODYNE (I STARTED DOING THIS AFTER RESEARCHING SOME “GYMJONES” STUFF) AND I FEEL MUCH BETTER WHEN I AM WALKING OUT THE BACKDOOR OF THE GYM…
RANT OVER AND I HOPE THIS HELPS SOME OF YOU,
RD
Paul S: @ work
135, 140, 145, 150, 160 + 165# 1Rm
4×4 sqt clean thrusters 135#
DL: 1DL every minute, add one additional DL every round for 10 Rnds. 225#
3PM
Andrea 45#/6:42 mod
Patti 55#/7:00 mod
Dave J 185#/8:12 rx+ (30#wb)
Leroy 115#/7:50 mod
Brandon 165#/7:01 rx
4PM
Craig G 145#/6:58rx
Joe S 125#/8:55 mod
Manuel 135#/6:46 mod
Alexa 20#/6:32 mod
Joyce 110#/6:56rx
5 pm
MIke L 4:07 rx
Joe 7:36 185#
Matt F. 175#, 5:06 rx
6 pm
Ricardo 95#, 7:54 mod
Hilda 50#, 7:02 mod
Rachel 95# 6:41 mod
Jackie 75#, 10:01 mod
Bailey 75#, 7:05 mod
Jessica 75#, really fast
Joe 45# 8:30 mod
Matt 155#, 8:20 rx
Ricky 125#, 8:24 mod
Edwin 145#, 9:51 rx
Drew 185#, 6:29 rx
Kelsy 110# 9:48 mod
Jamie 120# 8:13 rx
Kristen 65# 5:47 mod
Aubrey 55# 6:00 mod
Yadie 65# 7:34 mod
Julie 65# 6:54 mod
Luis 95# 7:48 mod
Sarab 95# 6:30 mod
Phillip 185# 4:22 rx
Ryan 185# 7:17rx
Kevin 135# 7:24 mod
Iliana 55# 8:05 mod
8pm
James 125# 10:09 mod
Cecy 85# 9:39 mod
Todd 175# 8:19 rx