APA @ CFM 20FEB16
Warm up 4 Man makers 200m run 8 man makers Mobility Shin and fore arm mash Skill Hip hinge / tension development drills Building the perfect triangles Conditioning For total time: 5 rounds 200m sprint 6 dl 225/135 -rest 4 min- 2 rounds 20 Wall balls 6 clean & Jerks 135/95 -rest 5 min- 3…
Tactical Athlete Reading List
The following list is a compilation of books I have read and learned from over my athletic and military career. If you are looking for books for your upcoming deployment or spring break, head to your local book store and pick up a few of these choice selections. -GPS War William McRaven Spec ops Steven…
APA @ CFM 30JAN16
Just a few reminders Coach Jodis is offering weightlifting instruction from 9 – 11 every Saturday congruently with our group fitness class. We only have 4 scheduled classes left at CrossFit Monterey before we move, we would like to open these sessions up to our friends and family to participate in celebrating everything we have accomplished…
BodyBuildingRev, German Muscle and Science
BodyBuildingRev, out of Germany, has an awesome YouTube channel worth taking a look at, especially there in depth movement specific seminars. Most are in German with subtitles, but one is in English. If you don’t mind following along, you will be rewarded with some amazing tips to boost your mobility and efficiency. Come for the…
APA @ CFM 23JAN16
Warm up 2 rounds 6ps Spider-Man push ups 12 air squats 6/3 ring pull ups Mobility Rotational focus Scorpions Reverse scorpions Cross reach hurdler stretch Slow t2l+r (touch left and right hand Skill Med ball + sand bag snake relays Shuttle drill practice (standing, duck walk, bear crawl) Buddy squats Conditioning Emom 12min 6 min…
APA @ CFM 16JAN16
Warm up 2 rounds length perfect stretch length walk outs length bear crawl length backwards bear crawl Mobility 45 sec per side Hurdler stretch 90 sec per side Couch stretch 45 sec per side Banded over head distraction 45 sec per side Frog 60 sec per side Banded hamstring distraction Skill 15-20 minuets to establish x10 x5 x3…