Archive for February, 2010

Cerritos……….Rest

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2/27/10….SATURDAY

W.O.D. AMRAP 20 minutes: 10 Kb clean-n- jerk (5 ea arm) 53/35 7 Burpees 1 Sprint to street and back (Radio St.) /if it rains we will do dumbell lunges for 2 gym lengths  55/35 ////////////TRIPLE EXTENSION/////////////// You have probably heard me mention the triple extension in regards to olympic lifting. Triple extension involves three [ READ MORE ]

“Cerritos” Happy Friday Wod

5 Rounds, rest 3 min. between rounds of: 20 pull ups (sub with 20 double under rope jump or 20 jump tucks) 30 pushups 40 situps 50 squats post total time including rest period. *************************My breakfast sample!**************** Scramble eggs with spinach,onions,tomatoes sprinkled with trader joe 21 seasoning and coconut water. mmmmmm![ READ MORE ]

2/26/10/……FRIDAY

W.O.D. Nate In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. First posted 12 February 2008 2 Muscle-ups 4 Handstand Push-ups 8 2-Pood Kettlebell swings As many rounds as possible in 20 minutes[ READ MORE ]

“Hey Cerritos” Running tip for you (Coach Tony’s corner)

W.O.D. 5 rds of: -400 m run -single unders (jump rope) at max reps. *Here you will start the run, then jumprope until you miss then take off for the next run. You will do this for 5 rounds. your score will be total time and the lowest round of jumprope.* Tony’s tip: you want [ READ MORE ]

2/25/10….THURSDAY….REST DAY

Here is Tad demonstrating good rest!!![ READ MORE ]

“Hey Cerritos” Trust me and “REST”

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2/24/10…….WEDNESDAY…..”BEEEEAAAAACHHH”

W.O.D. “CINDY” 5 PULL UPS 10 PUSH UPS 15  SQUATS AMRAP 20 MIN. I feel that today is a good time to  flush it all out with a CFT benchmark “Cindy”. My programming the last month and a half have been geared towards the preparation of our athletes who will be competing in the sectionals in [ READ MORE ]

“HEY CERRITOS”

WARM UP THEN, Skill – PVC drills   (ft squats,oh squats,press,push press,push jerk,deadlift) W.O.D. - 5 Rounds of 200 Meter Run 100 Ft. of walking lunges 25 Sit ups[ READ MORE ]

2/22/10…..Tuesday “THE SAME OLE’ SH$#*”

TONY’S TIP OF THE DAY: TRY EATING THE SAME MEALS EVERY DAY DURING THE WEEK. IF YOUR CONSTANTLY LOOKING FOR VARIETY YOU WILL HAVE  A GREATER CHANCE OF CHEATING ON YOUR PALEO OR ZONE DIETS. THE BEST WAY TO DO THIS IS TO PREPARE YOUR FOOD IN BULK AND AND STICK IN THE FRIDGE. EXAMPLE: [ READ MORE ]

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