Wednesday, November 29, 2017

WOD Wednesday #47 Powered by Born Primitive

50-40-30-20-10 reps for time of:
Wall-ball shots, 20-lb. ball
Box jumps, 24-in. box

This weeks workout is brought to you by Born Primitive.

Here is a Born Primitive Testimonial from one of our subscribers: 
"Rhapsody sports bra also has eye catching geometric strapping across the back as well has padding. I found that this particular style seemed to give more support; my guess is that it comes
from the larger base of fabric going around the back. When it comes to finding a bras that function as well as look amazing the Rhapsody wins in my book. With all the different styles Born primitive has to offer there is definitely something for everyone. I personally can’t wait to try new ones."

Monday, November 27, 2017

PT Pathologies: Plantar Fascitis

Plantar Fascitis is a problem that many people in the world deal with on a daily bassis.  Plantar fascia is a thin layer of tough connective tissue that supports the arch of the foot.  According to the Mayo Clinic it states, "Plantar Fascitis involves pain and inflammation of a thick band of tissues, called the plantar fascia, that runs across the bottom of your foot and connects your heel bone to your toes."  It is a chronic over use condition that develops secondary to repetitive stretching of the plantar fascia through excessive foot pronation during the loading phase of gait.

         Plantar Fascitis is initially treated based on symptoms and physical examination.  When a patient goes to the doctor with the possibility of having plantar fascitis, a thorough history and biomechanical assessment of the foot, observation of the fat pad, examination for achilles tendon tightness, analysis of footwear, and gait disturbances all assist in diagnosis.  A patient will typically present with severe pain in the heel when first standing up in the morning when the fascia is contracted, stiff and cold.  However once your foot limbers up, the pain normally decreases but it may return after long periods of standing or getting up from a seated position.

          A person with this condition will go see a physical therapist to get treatment done on the bottom of their foot to help with the pain.  Some of the interventions that a physical therapist will perform are ice massage, deep friction massage, shoe modification, heel insert application, foot orthotic prescription, modification of activities to include non-weight bearing endurance activities, and a gentle stretching program of the achilles tendon.   Physical therapy is an important part of treatment because a physical therapist can show you exercises to strength your lower leg muscles, helping to stabilize your walk and lessen the work load on your plantar fascia, and a physical therapist may also teach you how to apply taping to support the bottom of your foot.

Saturday, November 25, 2017

PT Pathologies: Down Syndrome

Down syndrome occurs when the cell division is interrupted by an error and results in 47 chromosomes.  The 21st pair of chromosomes in the chain is responsible for Down Syndrome.  This happens either by mosaicism, nondisjunction, or translocation during the division of the cells.  Diagnosis of Down Syndrome can be done while in vitro or following birth.  In vitro is performed via amniocentesis or lab work or by karyotype test following birth to confirm the diagnosis.  Furthermore, the presentation of the infant provides much of the diagnostic clues.  For example, a Down Syndrome baby presents with a myriad of issues: simian line, hypotonia, almond shaped eyes, congenitial heart disease, developmental delays, large tongue, abnormally shaped ears, flattened nasal bridge, mental retardation, and epicanthal folds.  Down syndrome is challenged by a variety of health conditions and problems that can require intervention for life.

        A child with Down Syndrome experiences deficits in many areas resulting in the need for a team approach for providing care.  This can include therapies (PT, OT, ST, Behavioral and Emotional), Pharmacological and medical team members.  Physical therapy in early development is needed in order to either help the child learn to roll over, crawl, grasp, or walk or compensate in another manner for the inability to progress normally.  The disease progresses and can include more complications such as cardiac, immune system, and pulmonary issues along with Alzheimer's disease.  Individuals with Down syndrome generally live to be 55.

        Physical Therapy helps a child with Down Syndrome to improve function within the community, home and school.  Physical therapies focus for a child is on gross motor skills especially those sitting, jumping, running, or walking.  Physical therapy will assist with improving strength as well as instructing optimal movement patterns.  The goals for a child with Down Syndrome should include a foundation for continuation of exercise for life.  As a physical therapist, the goal should be to help child create tasks and activities that are easier for them. Finally a major goal should be to include the parents in all facets of the treatment plan for consistency.

Thursday, November 23, 2017

Product Review: SignsRx Dry Erase Boards

Product Details:
The Whiteboard is the most frequently used piece of gear in your CrossFit affiliate and every one of your members and coaches looks at it every day! Every gym needs a whiteboard that represents their community, brand, name, logo, and colors.

Add organization and professionalism to your box with our custom designed Dry Erase WOD Boards. Several different designs to choose from, customizeable to any color scheme. We can even custom design boards for you to meet your specific needs for your box. 

SignsRx specializes in custom boards designed and tailored to fit your exact specifications. Custom sizes, colors, and graphics are just a few of the many options that are available. Our ultra durable boards are long-lasting and give your gym a clean, professional look.

You will upload your artwork (i.e. ai, pdf, eps, psd, jpeg files) at the end of the order process.

*Additional artwork charges may apply if file sizes are not compatible with print requirements.

We use high-quality, full-color digital printing, which means your dry erase boards will look eye-catching, bright, and vibrant.

SignsRx Dry Erase Boards are made for indoor use only.

The life of your board will vary based on frequency of use.

SignsRx will warranty your board for up to 6 months as long as they are NEVER CLEANED with anything other than specified dry erase cleaners. WINDEX, 409, FIT WIPES and other cleaners will ruin your boards and cause them to wrinkle.

Product Review:
The effortless glide of an expo dry-erase marker onto a smooth high-gloss whiteboard can solve anything from the toughest matters in physics, to the detailed planning of a photographer, and even the complex programming for athletes.

The question I often find myself asking most is…how I turn more of my wall space into thinking space? Enter SignsRx.

The whiteboard is a standard feature in workout facilities for good reason. They set expectations, motivate and encourage, create accountability, and reinforce goals. This was done to motivate them to new levels of performance, following the mantra, "Men will die for points." Gyms around the world have followed this model. A well-designed fitness whiteboard can also help create a professional atmosphere in your gym.

The most common designs display warm-up exercises, WOD, and results. Alternatively, these fitness record boards can be designed to display any type of lift, exercise, or strength test. Because they are dry erase, they can be easily updated the moment the record is broken; adding to the excitement and encouraging friendly competition in the gym.

Nothing makes a member happier than getting their name on the board that first time. Nothing makes a seasoned athlete happier than knocking another seasoned athlete off the board. The motivation and camaraderie that this product brought to our box is priceless. Everyone that comes to our box talks about how great our WOD boards look. I couldn’t be happier.

However, while using the whiteboard available at your local hardware store will work for a short time, you will quickly find that because they are not designed for this purpose removing the writing becomes harder and harder. Eventually this leads to the need to replace the panel.

SignsRx solves this problem and also make your gym look more professional with better organized Workout of the Day (WOD) presentation as well as better organized record boards.

Check out SignsRx for your Dry Erase Boards, signs, posters, decals and gym marketing needs here:

Wednesday, November 22, 2017

WOD Wednesday #46 - Powered by Bear Komplex

3 rounds for time of:
30 kettlebell swings, 1.5/1 pood
15 triple-unders
Run 400 meters

About Bear Komplex:
Bear KompleX (with a "K") was developed by a couple of very average athletes with slightly above average aspirations, and way above average palm rips from the Speal bar.

We have worked to create a more comfortable grip unlike any other to enhance the experience for all fitness freaks. If you have ever had your palms rip, you are aware of how painful it can be and how frustrating it is to wait for them to heal. And, if you have ever used grips, you are aware of how the buckle digs into your wrist and how they are overall pretty uncomfortable and not very durable.

We have fixed all of that with our PATENTED 2 hole and 3 hole genuine leather BEAR KompleX grips. Our innovative styling protects your wrist from that pesky buckle, we use the best leather for quality and comfort, and we incorporate several colors and styles to enhance your performance. You will also notice the words "GET BETTER" on all of our products. Because as the motto for our small business, it is also the reason why you lace em up every day and get back in the box for cruel and unusual WOD exposure.  Since creating the BEST GRIPS ON THE PLANET, we have since evolved the company into providing other essentials for the fitness community.

Monday, November 20, 2017

Black Friday Fitness Gear Deals of the Week #2

Looking at some Black Friday deals and sales that are already starting to pop up here are the top 3 deals that I have seen this week for fitness equipment.

#1 Titan Fitness Olympic Barbells  (link) Starting at $78! 
The Titan Fitness 86" Olympic weight bar is sturdy and convenient enough for all gyms and homes. The 2" diameter bar fits Olympic weight plates and has a maximum weight capacity of 1500 lb. The bar's grip area measures 30mm in diameter and has a knurled handle for extra safety to help prevent slipping. You can use it for bench pressing,deadlifts, oly lifting and more.

- Knurling: 16" of knurling on either end, 8" of center knurling
- Weight sleeve diameter: 2"
- Grip area diameter: 30mm
- Bar length: 86"
- Length between sleeves: 52"
- Weight: 45 lb
- Weight capacity: 1500 lb
- Color: Chrome finish
- Material: Cold-rolled steel

#2 Titan Drag Sleds  - (link) Only $68 and FREE SHIPPING
Build explosive speed and strength with this weight sled from Titan Fitness. Designed for use with Olympic plates it's a great addition to any personal or professional gym. Forward facing drags are excellent for speed development, primarily targeting your posterior chain, and backward facing (facing toward sled) drags are a great way to build quadriceps strength.

- Use with Olympic plates
- Includes leash / harness
- Use on grass, carpet, or concrete
- Little assembly required

- Max capacity: 500 lb
- Powder Coated finish

- Weight: 37 LBS
- Width: 16"
- Length: 24"

#3 BMP Fitness Slam/Wall Ball , 20 lb - Only $33 (FREE SHIPPING & Lifetime Warranty!)
  • Synthetic leather shell maintains durability even with regular Use
  • All medicine balls measure 14 inch in diameter
  • Maintains a uniform shape and weight balance at all intensity workouts
  • Slam balls range in weight from 4lbs, 8lbs, 12lbs, 20lbs, and 25lbs

#4. Steel Parallette Set - Only $75  (Half the price of Rogue!)

As a bonus to my viewers you can get 2 FREE Audio Books when you sign up for an Audible Free Trial on Amazon! No Risk, Cancel anytime -be sure to take advantage of this offer!

RECIPE: Crock Pot Ginger Cranberry Pork Roast

Prep Time: 4-6 min
Serves: 6-8(with some left over meat)
Fat (g)
Carbs (g)
Protein (g)
3 lbs. pork shoulder
• 2 cans of cranberry sauce
• ½ c. minced fresh ginger

• 2 tbsp. honey
• 1 tbsp. arrowroot powder

• 5 crowns of fresh broccoli, cut up
• 2 tsp. salt

Per Serving

• Dump the first five ingredients into your crockpot along with ½ cup of water, and cook on low for 4 to 6 hours, or until fully cooked.
Remember each crockpot is different, so the first time you make a recipe, really watch it closely so you don’t over or under cook the dish.
• Take out the roast and put in a large bowl and shred with a fork
• Tear or cut up the broccoli and put it in the crockpot with the salt and turn on high for about 15-20 min. This will cook the broccoli in the juice.

Product Review: Double Under Wonder

We believe great double-unders start with a great speed rope. That's why we went to work creating high end jump ropes with components that can be customized.

Our Jump ropes are super-fast, super-stylish, and they don't get lost in the crowd when you're in a group workout. You'll always know which jump rope is yours, and having your own jump rope will take your double-under skills to new heights.

Website and Online Store

To receive 10% off your purchase!

        Double Under Wonder allows you to design your own jump rope. You get to choose from nine different colors for the handles and each one can be a different color. There are six different patterns that can also be printed on the handles such as chevron stars and polka dots, but you don’t have to get one printed on them. There are six different rope colors allowing for millions of customized color combinations. I personally chose to create an American themed jumped rope with a blue and red handle with stars printed on them and a white rope. The company will precut the rope based off your height or you can choose to leave it adjustable. I think this is an amazing deal for $19.99 for a high quality and customized rope.
        The women’s tank tops from this company are extremely comfortable to workout in. They are made of a cotton polyester blend allowing for comfort and durability. You really buy them for the great price and comical/interesting prints. One that I personally related to “3...2… one second, I have to go pee first haha! Fair warning these tanks do run small.

        Buying from Double Under Wonder is an experience. When I received the products I was shocked by the detail and care put into the packaging. The shipping bag was designed with peacock feathers printed on it and each item was individually wrapped in floral printed tissue paper held closed with the soft fabric hair ties! The jump rope was neatly coiled and held in a small drawstring bag.

Wednesday, November 15, 2017

WOD Wednesday #45 Powered by Born Primitive

Complete as many rounds as possible in 12 minutes of:
Dumbbell deadlifts, 9 reps
6 burpees
Dumbbell power cleans, 3 reps

***Men use 50lb DBs, Women use 35lb DBs

This weeks workout is brought to you by Born Primitive.

Here is a Born Primitive Testimonial from one of our subscribers, Taylor C, for the Born Primitive Black Booty Shorts:
"Typically, I am not the biggest fan of booty shorts, but these are perfect for your daily WOD. Compared to other brands such as Nike or under armour the spandex material is thicker and feels like a higher quality, it also fits true to size. The waistband is very comfortable and does not slip down. It also has a hidden key pocket. The only concern I have is the possibility of the label eventually fading or coming off. I have not seen signs of this and I believe that washing gently and air-drying would help prevent this problem."

Tuesday, November 14, 2017

Fitness Gear Deals of the Week #1

Looking at some Black Friday deals and sales that are already starting to pop up here are the top 2 deals that I have seen this week for fitness equipment.  Act fast because these deals end 11/19!

#1.  Wall Mounted Pull Up Bar  (link)
ON SALE $55!
Outfit your home gym with the ultimate pull up bar, & put away that old door mounted bar for good!

Heavyweight steel construction ensures stability and solid feel just like in your favorite gym, with quality craftsmanship guaranteed to handle the demands of seasoned athletes and amateurs alike.

Matte black powder coating keeps it from becoming slippery like chrome or glossy competitors, so you can finish your workout without delay. Unmatched fit and finish ensure countless years of hard use, even for the most demanding athlete.

- Capacity: 500 lbs
- Can be installed vertically or horizontally
- Versatile setup via mounting hardware (not included)
- Can be mounted on wood 16" wood studs for custom widths at 16", 32" or 52" apart
- Mount on concrete wall at any width up to 53" with supplied bar
- Height: Can be adjusted based on ceiling height or athlete height

#2 Rubber Hex Dumbbell Pairs - 20% OFF

These rubber coated dumbbells from Titan are a great addition to any gym weather you are just starting out or a seasoned weight lifter. The handles are chrome plated and textures for a comfortable and strong grip that holds up to use and weather. 

High Quality Design:
Weights stay tight and do not detach, rubber coating will not damage floor or other surfaces
Solid cast iron, chrome plated handle & rubber coated weights
Versatile: Designed for use with curls, lifts, squats, press, and more
Flat hexagonal surfaces will prevent rolling and knurled handle prevents slipping
No maintenance required, long lasting finish prevents rust

Click here for more Black Friday Doorbusters at Titan.Fitness! Ends 11/19/17

Monday, November 13, 2017

PT Pathologoies: Bicipital Tendonitis

          Bicipital tendonitis, also known as biceps tendonitis, is a common cause of shoulder pain among individuals.  It is an "inflammatory process of the tendon of the long head of the biceps,"  This condition is often caused by repetitive activities or motions that occur overhead, but can also be caused secondary to other pathologies involving the shoulder.  Certain athletes are at high risk of developing biceps tendonitis, such as baseball pitchers, tennis players, gymnasts, rowers, and swimmers.  Individuals with this condition normally complain of "a deep ache directly in the front and on top of the shoulder".  The ache also tends to spread into the biceps muscle.  Certain activities, such as lifting overhead, tend to make the ache worse, while rest tends to ease the pain.  There are several indicators that can confirm bicipital tendonitis.  These positive indicators include painful palpation in the area of the bicipital groove, pain with the biceps resistance test, and a positive Speed's Test. (Bicipital Tendonitis p. 246).
          There are a number of effective ways to manage bicipital tendonitis.  "The primary goal of medical management is to relieve pain, reduce inflammation,  and regain full available range of motion."  Rest, immobilization, and splinting or bracing can be used initially, as well as the use of pharmacological interventions.  This includes the use of NSAIDs, which reduce pain and inflammation.  It is also recommended to apply hot and cold to the affected area.  This can aid in relieving pain.  These are all effective ways to manage bicipital tendonitis.
           Although active physical therapy is not initiated immediately after bicipital tendonitis is diagnosed, it is initiated once the individual has progressed out of the acute phase.  In the acute phase, individuals may be recommended to participate in certain pendulum exercises, the use of TENS, and be given certain restrictions.  After progressing out of the acute phase, the goal of physical therapy is to stretch and strength the muscle group is affected.  This can, in turn, restore the functional ability of the tendon  It can also improve healing and prevent future injury.  If the individual does not progress with physical therapy intervention, surgical intervention may be recommended, however the last resort.
          As previously mentioned,  physical therapy is initiated once individuals with bicipital tendonitis have progressed out of the acute phase.  The anticipated goals/expected outcomes that are relevant to bicipital tendonitis include a reduction in pain, swelling, inflammation, restriction, and soft tissue swelling, improved joint integrity, mobility, functional limitations, and range of motion and to help enable the individual to participate in physical activities, work leisure activities etc (Morphopedics 7).  Manual therapy interventions may be used, which include massage mobilization/manipulation, and passive range of motion, as well as physical agents, which include cryotherapy, ultrasound, taping, and continuous passive motion (CPM).

Friday, November 10, 2017

Product Review: Freeze Sleeves

Product Details:

My Review:
The patent-pending Freeze Sleeve is an innovative, American-made product that converts a modern compression sleeve into a clean and convenient cold therapy device. Designed for both men and women, the Freeze Sleeve comes in six sizes, and can be used for 360 degrees of compression coverage on different areas of both the arms and legs.

For athletes who’ve struggled with the mess and annoyance of traditional ice bags and wraps, the Freeze Sleeve offers a simpler, more effective, and more comfortable alternative. Simply store the sleeve in your freezer (minimum two hours, no maximum), then—after a workout—slip it over the desired treatment area for 20 minutes of cold therapy. There’s no need to prepare an ice pack or fidget with its placement. The Freeze Sleeve naturally contours to your body, allows a full range of motion, and won’t burn or damage your skin. It’s even formulated with an anti-microbial gel to prevent odors. Excellent stretch and coverage for this sleeve. Material is comfortable. Sizing is accurate and so much easier to use—no sliding cold packs or need for ties to keep in place. Plastic bag is a bit difficult to open—am always afraid that I will tear it.

  • Ideal for runners knee, knee tendonitis and other knee injuries
  • Great for general soreness after workouts, practice or competition
  • Anatomical design for full coverage and comfort
Great alternative to using the old fashioned bag of ice especially if you want to move around during treatment. The cold temperature does last the recommended 20 minutes so you don't have to worry about over doing it.  It’s great to get compression and ice in one product. My elbows hurt from weightlifting, and the freeze sleeve is a tremendous help. An unexpected benefit is you can do other things instead of just sitting around holding and ice pack. Great quality I use mine multiple times daily and they hold up well.

So much better than your typical ice pack & recovering systems. All the same benefits but none of the hassle! Just stick it in the freezer then slip it on your arm or leg. No ice, no condensation, no leaking water. Great product!

Wednesday, November 8, 2017

WOD Wednesday #44 - Powered by Hydro Jug

For time:
60 Hollow Rocks
50 toes-to-bars
40 GHD sit-ups
30 Ring Rows

20 Kipping Pull Ups
10 Strict Pull Up

This weeks workout is brought to you by Hydro Jug. The HydroJug is a 73oz. water jug that helps individuals live healthier lifestyles by making it easy and convenient to drink one gallon of water per day.

Here is a Hydro Jug Testimonial from one of our subscribers: Brittany S.

"I love my hydrojug!! I use it literally everyday. It is a very durable material and is very easy to clean. I like that you can see through the plastic to tell how much water you've drank, also the color is very pretty! I will definitely but another!"

Monday, November 6, 2017

Product Review: ELITESRS Battle Ropes

Quick Overview:
PERFECT WORKOUT: Premium Battle Ropes are great conditioning tools that not only improve your cardio but will provide a full body workout with a focus on improving muscle endurance and strength. It helps build core and arm strength and is excellent for burning tons of calories.

ANCHOR KIT INCLUDED : Every battle rope comes with everything you need to workout anywhere quickly and easily.

PREMIUM QUALITY: Our battle ropes are made from the highest quality 80% Dacron, 20% Polypropylene for durable, long lasting wear resistance that will hold up to regular workouts. Can be used outdoors and get wet. Rope material won't shed like manila ropes!

PERFECT DESIGN: The best quality material available to provide the best weight to length ratio and make them virtually water, weather and shed proof!

Main Features:
-High Quality PolyDacron
-Water, weather and shed proof
-Extra Long Handles - 10" heat-shrink grips for improved grip and protection for your hands; guaranteed to never come off.
-Anchor kit included to workout anywhere, anytime

Built tough for your workouts, these battle ropes are durable, effective and fully portable and will last many years of usage and give you the results you want. Highly recommended for crossfit, strength and fitness training, athletes, military, boxers and gyms

My Review:
Conditioning Ropes began as a mainstay tool in Mixed Martial Arts, and then Functional Fitness. It is now used by the majority of athletes who train for power and explosiveness. The battle rope is universal because it has an ability to build core strength and improve core-to-extremity strength that helps you to hit your next workout, or opponent, hard.  Power rope training is brutal in its hit to an athlete's conditioning and is an excellent developer of grip strength.  

I have used battle ropes in the past at other gyms for workouts but having this ELITE SRS Battle Rope brand new out of the box was pretty amazing.  The blue red coloring of the ropes is pretty sharp design.  The grips definitely helped me keep a solid hold during the workout.  The main thing with having these as a personal item is having the space to extend them out and something sturdy to loop it around.  Personally I used the anchor kit in my garage gym and strapped it around my power tower.  I believe that battle ropes are a great addition to any home gym and creates versatility in my workout routine.  It may seem simple but battle ropes are as challenging as you make them.  If you push yourself and get creative you can achieve a great cardio workout that will also leave you with your muscles burning.  

Value Comparison:

Rogue Battle Rope = $145

Fringe Sport Battle Rope = $149
  • As you can see the ELITE SRS Battle Rope is about HALF the price of other comparable ropes from other big brands, and this INCLUDES the anchor kit!  This is a crazy awesome value,  This rope also doesn't fray/shed like the competitors either (Rogues will fray a lot without their $250 rope sleeve combo).  I have been using this rope for several weeks now and have not noticed one strand out of place!  If you are in the market for a rope...this. is. it.

My Overall Rating:  10/10
The ELITESRS Battle Rope has given me some great high intensity work outs that I like to pair together with either explosive movements involving weights, or moderate paced cardio in between rounds. What I love about these ropes is that you can really target any body part that you want to if you focus on that muscle group. This is the perfect cardio for those who hate the normal jog or elliptical session, and it allows you to really attack your muscles while burning massive calories throughout the rest of the day. The quality of the rope is perfect, handles have a great texture and are easy to hold onto even when sweaty. I couldn't recommend this enough if you're in the market for one!

Friday, November 3, 2017

Product Review: BMP Parallettes

Product Details:
Parallettes are based off of a well-known gymnastics event, the parallel bars. Since the Parallettes are raised slightly off of the floor you can swing through them, master the handstand push-ups, and test your overall core limit. Strengthening your upper body and core helps improve those two traits we talked about earlier: strength and body control.

Our Parallettes are made with a steel construction, and textured coating that provides a premium grip. They can hold any weight without them shifting during your exercises. 24.25"L x 14.25"W x 13"H. 1 ¾” diameter grip.


  • Steel construction
  • Color: Black
  • Weight: 17 lbs.
  • Sold in pairs

My Review:
Parallettes have their roots in gymnastics (re-creating the feel of the parallel bars), but the type of dynamic bodyweight exercises they enable can benefit all strength athletes, no matter their sport of choice. From basic dips, L-sits, and planches to explosive swing-throughs and weighted handstand pushups, you can test your limits while strengthening the hands/grip, forearms, core, and legs

Use your bodyweight as resistance and develop unreal strength and endurance. The BMP Parallettes are designed for training elite athletes and casual fitness enthusiasts alike. Standing 14" high, these bars allow for a deep range of motion and room for leg movement. Perfect for HIIT style and crossfit workouts. Once you are able to handle pushups and dips, graduate to L-sit dips and handstand pushups for the ultimate calisthenics challenge.

Good price, excellent finish, strong high quality material, much better than other premium brands. I use it at home to keep myself in shape, I was impressed with the quality of this product, you won't find anything similar for a better price. I wish I would have found it before. I do recommend it to other fitness enthusiast customers.  It is a definite upgrade from my original homemade set of pvc parallettes.  At only $75 for a Steel Parallette Set you will not find a better deal for this quality, compare it to Rogues set which retail over $140.

Strengthen your core and upper body, as well as work on mobility, stability, and balance.
L-Sit Holds
Hand Stand Push-Ups
Practice a Press-to-Hand
L-Sit Press-to-Hand Stand
Straddle Sit Press-to-Hand Stand
Reverse Dips
Practice Hand Stand Pirouettes
Planche: Tuck or Straddle
V-Sit Hold

Order your Steel Parallette Set on sale now for only $75 on Amazon!

Wednesday, November 1, 2017

WOD Wednesday #43

Thruster / push press / push jerk / split jerk 1-1-1-1-1-1-1 reps

A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep.

A Thruster is a front squat that ends in a push press. With the bar in the front rack position across your upper chest and the front of your shoulders do a full front squat, crease of your hip going below your knee. As you come up rapidly open your hips and “pop” the bar into a Push Press, elbows locked out and some part of your ear visible in front of the bar. Return the bar to the rack position across your upper chest.

As noted earlier this month, the Push Press is an overhead lift in which the initial movement engages the hips. With the bar in the rack position slightly bend your knees and close your hips. From this position rapidly straighten your legs and open your hips, driving the bar overhead to a locked out position. Return the bar to the rack position.

The Push Jerk has also come up this month. From the rack position do the “dip” (bend knees/close hips) then “drive” as in the push press (stand up/open hips). As the bar elevates drop under it in a ¼ squat (the “catch”) as you lock out your elbows and stand up. Bring the bar back to the front rack position.

A Split Jerk is essentially the same movement as the Push Jerk with one exception: on the “catch” you split one leg forward and one leg back in a semi-lunge position as you lock out the weight above, then stand up. This one’s a little tricky, and it may well be the deciding factor in how heavy you go. The complex in toto is therefore take the bar from a squat rack, do a thruster, bring the bar down to the front rack and do a push press, back to the front rack and do a push jerk, once again to the front rack and finish with a split jerk. If you drop the bar at any time it is a failed rep.

Deal of the Week:

Get this 50lb Kettlebell for only 55 Dollars