Block 4 – Week 2

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Monday Priority 1 Warm Up 1) Jump Rope or Row 3 min 2) Shoulder Seq WOD Week 10 of 11. Block 4 – Week 2 Max strength, Strength endurance, Lactic Power A1. Bench Press: 4 x 1; rest 2 min A2. Wtd Chin-Up: 4 x 1, rest 2 min + 3 rounds: 15 Ring Dips @10X0 15/arm Chinese DB Rows … Read More

Monitoring Training, part 3: HRV

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Last week, we looked at the two branches of the autonomic nervous system (ANS) and how the stress response works. Having that basic understanding, we’ll now look at ways to monitor the state of your ANS to find the optimal amount of training for you. First, a brief primer on overtraining: There is overreaching, and then there is overtraining. Overreaching … Read More

Happy Thanksgiving!

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If you are still hunting for the perfect vegetable side dish for your feast, here’s a great candidate. We’ve made it several times and it never fails to disappoint. Spinach, Catalan Style by Maite Padilla This is a delicious veggie recipe by our friend and client Maite. It’s easy to prepare, and it pairs nicely with almost any meat. Time: … Read More

Block 4 – Week 1

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Monday Priority 1 Warm Up 1) Jump Rope, 3 min 2) Shoulder Seq WOD Week 9 of 11. Block 4/Week 1 Max strength, lactic power A1. Bench Press: 4 x 5,3,2,1; rest 2 min A2. Wtd Chin-Up: 4 x 2-3, rest 2 min B. Run 800m @80% C. Once, all out! Airdyne for max cals in 30 sec rest 4 … Read More