Category: vlog

WOD Sunday June 25 – Snatch

Thanks to @crossfit_nyc I learned to snatch — 115lbs. today after learning it 2 weeks ago. #fitover40
#ilovesnatch
Sunday June 25, 2017:
Run/Sprint Intervals: .55mi/4:41min. @ 6.5mph
.25mi/1:47min. @ 8.6mph
.25mi/1:40min. @ 9.0mph
Total: 1.01 miles ——— Barbell #WOD:
Barbell Hang & Power Snatch:
45×2, 55×2, 65×2, 75×2,
85×2, 95×2, 105×2,
115×6 🍺🍺
Total: Amazing
#fitnessover40
#wod #weightlossgoals #fatburning #legday #workout #nyc #martialarts #martialartist #healing#hardfaststrong #powersnatch #hangsnatch

WOD: June 21, 2017 – Front Squats!

Wednesday June 21, 2017:
Functional Strength WOD: @ crossfitnyc
8pm- 8:50pm
6 Rounds:
10 Burpee & Jump Pull-ups = 60 reps
100ft. Sled-Pulls:
2 rounds @ 180lbs.
1 round @ 125lbs.
3 rounds @ 135lbs.
#fitover40 🍺
Post-WOD Lifting @equinox:
1 Barbell Cleans & 10 Front Squats:
@ 135lbs.: 10,
@ 145lbs: 10,
@ 175lbs: 10 🔥🍺
@ 155lbs: 11 🍺
= 41 Front Squats!

Barbell Bentover Rows:
@ 135lbs: 10,
@ 145lbs: 10,
@ 175lbs: 8,
@ 155lbs: 12 🍺

#fitnessover40
#wod #weightlossgoals #fatburning #legday #sprinting #sprintintervals #workout #nyc #martialarts#martialartist #healing #airsquats #hardfaststrong

WOD June 18 – Deadlifts 325×6

Sunday June 18, 2017:
WOD:
Airsquats: 15,15,15,16,18,
20,20 = 119 Air Squats
Barbell Deadlifts:
135lbs: 10,
185lbs: 10,
225lbs: 10,10,6 🍻
275: 8,8 🍻
325lbs: 6,2 🍻

#fitnessover40
#wod #weightlossgoals #fatburning #legday #sprinting #sprintintervals #workout #nyc #martialarts#martialartist #healing #airsquats #hardfaststrong

WOD: June 16 – Thrusters, Burpees & more

Friday June 16, 2017:
WOD: 8:10pm-9:05pm
#AMRAP:
6 Rounds: 30 min.
Airsquats:
15,15,15,15,15,15 🍻
Barbell Thrusters:
@ 95lbs: 6,6,7,10,8,9 🍻
Burpees: 6,6,7,8,8,9 🍻
—–
1 Barbell Clean & Front Squats: 6,6,6,6 🍻
—–
WOD: Crossfit Class D Fundamentals @ 1pm:
3 RFT: 7:20min.
15 Thrusters
@ 45lbs.: 45
12 Burpees: 36
#fitnessover40
#wod #weightlossgoals #fatburning #legday #sprinting #sprintintervals #workout #nyc #martialarts#martialartist #healing #airsquats #hardfaststrong

WOD: June 13, 2017 – Cleans, Squats, Box Jumps

Fast forward to 0:57 for the Box Jumps. 7 rounds on 6/13 (full WOD written below):

Published on Jun 15, 2017

Tuesday June 13, 2017:
WOD: #AMRAP:
9:05pm-10pm
7 Rounds! 🔥🍻
3 Barbell Cleans:
@ 135lbs: 4,4,4,4,4,4,5 = 29 Cleans!
10 Front Squats:
@ 135lbs.: 10,10,10,10,11,11,11 = 73 Front Squats!
8 Box Jumps: 8,8,9,9,9,10,9 = 62 Box Jumps 🔥🍻🔥🍻

#fitnessover40
#wod #weightlossgoals #fatburning #legday #sprinting #sprintintervals #workout #nyc #martialarts#martialartist #healing #airsquats #hardfaststrong

WOD – Barbell Clean – Squats – Rows Thursday June 8, 2017

This video was my 5th Set from Last Night’s WOD: Here I am performing a Barbell Clean to Front Rack, 12 reps of the Front Squat, immediately followed by 12 Barbell Bentover Rows.  

Pointers for performing any or all of these exercises is to Engage your Core Muscles throughout the exercise (transverse abdominis, rectus abdominis and obliques), keep your back flat and to keep breathing in a controlled manner.

The full WOD is listed below the video.

Thursday June 8, 2017:
Run/Sprint Intervals:
.21 mile Intervals:
1:56min. @ 6.5mph.
1:40min. @ 7.5mph.
1:28min. @ 8.5mph.
1:19min. @ 9.5mph. 🔥
1:19min. @ 9.5mph. 🔥
.23mi/1:37min. @ 8.5mph 🔥
.25mi/1:40min. @ 9.0mph. 🔥
Total: 1.53 miles 🍻
———
Barbell WOD:
Barbell Clean & Front Squats:
@ 135lbs.: 6,6,7,7,
@ 155lbs: 7,12,7,10 🍻
Barbell Rows:
@ 135lbs.: 10,7,5,12 🍻
@ 155lbs: 7,10,7 🍻
Total: 62 Front Squats

#fitnessover40
#wod #weightlossgoals #fatburning #legday #sprinting #sprintintervals #workout #nyc #martialarts#martialartist

Barbell Bent-over Rows for Back Strength and Size

In this short video I demonstrate the Barbell Bent-over Row.  This is the best exercise if your goal is to create a wide, thick, strong back.

Because the Bent-over row is executed from a “hip-hinge” position (bent-over) it engages the core and legs in addition to the back and is considered a “compound” movement.

Heavy Bag Work: Jab / Cross / Hook Combo

In this video I am working with a Heavy Bag and punching combinations (the jab, the right cross and the left hook) combined with footwork to generate the powerful movement needed in proper striking. Heavy bag work can be integrated into Aikido and Self-Defense training that I offer: 

Barbell Power Clean & Front Squat @ 185lbs

In this video I demonstrate a Barbell Hang Clean and Front Squat combination with a 185lbs. Barbell.  Front Squats emphasize the quadriceps and the upper back. They require a more upright posture than a back squat, minimizing flexion in the lumbar spine and increasing core stabilization.  Squatting builds stronger muscles that lead to increases in speed, power, and quickness for all types of sports: