Thurs 4/26 WU: 3 rounds (20) Good mornings, (20) glute bridges, (20) Ice Skaters, (20) back extensions, Doggie series (6min) WOD: (4 rounds: 1min on, 20sec rest) Knee blocks (w/ box) Plie squats/lunges w/ weight Wall squats w/ lat squeezes L1: 30sec on, 30sec rest Challenge: L Sit for time (2/20/12) 1min: Handstand wall kick-ups [...]
Wed 4/11 WU: La Rada loop 3 rounds woodchops (myo balls w/ force): vertical, horizontal, oblique directions Challenges: run timed mile, max bar hang With partner: 2-3 rounds, 30 reps: (slow curl downs @ same time) seated med ball pass, seated med ball toss, push-up high-5′s
Fri 4/6 WU: Shoulder & ankle MOB Skill: KB Swing WOD: 5RFT (18min cap) (13) Push ups (13) KB Swings (30) DU Jumprope/ 90 reg
W/U Mobility Px Med Ball Toss -squat toss, deadlift toss, side scoop X 10 3 rounds Skill:Turkish Get Up 3X3 Wod: TGU (2/arm) Burpees (4) Deadlift (6) 75%1RMax 5 Rounds for time
Fri: HAPPY B DAY Casey Pfeifer! Thanks for being such an awesome coach and Teacher wu: Team circle calisthenics 30s each JJack, squat, push ups, mountain climbers, hollow rock skill: The Kipping Pull-up Wod: Cindy – Rounds in 20 Minutes (Mod: 15 min for grannies) 5 Pull ups 10 Push Ups 15 Squats Post rounds [...]
Hey There, Hope You Had An Awesome Memorial Day 2011!
Here’s the situation: We’ve been sitting a lot, I’ve been sedentary approximately 48 hours in the past, not quite 3 days. I don’t know if this happens to anyone else but I’m traveling so it feels a bit like vacation. I find myself more interested in drinking and eating tasty-crappy food. My routine is irregular (if you know what [...]
December 20, 2010 – 10:07 pm
Everything Innate Fitness has written over the years to help you create the changes you want to see in your life! Download meal plans, worksheets, refrigerator posters, nutrition information, shopping guides, even Innate sports bra selection criteria!
October 21, 2010 – 1:11 pm
About 6 months ago I decided that I wanted to do a muscle up. If you asked me back then why, I wouldn’t have been able to verbalize my reasons. Nonetheless, my conviction was strong enough, and now I’ve improved enough to do a muscle up on the rings. My new goal is to take [...]
October 3, 2010 – 9:43 pm
The Senate has returned home without voting on S.510, the Food Safety Modernization Act, but unfortunately the bill is still alive. Before returning home, the Senate started the process to bring S.510 to the floor for a vote, and it is likely that they will finally vote on it shortly after they re-convene on November [...]
