Cardio equivalents for modifying workouts: a 400m run is equal to a 500m row, a 1000m bike, a 500m ski, 40 double unders if you can do small sets, 70-100 if you are good with double unders, essentially moving for approximately 2 minutes.
WORKOUT for Friday 9/17/2021
“Pyramid Double HELEN”
63 perfectly-vertical kettlebell swings, 16/24kg
42 perfectly-vertical kettlebell swings, 16/24kg
21 perfectly-vertical kettlebell swings, 16/24kg
Post time to whiteboard.
WATCH: Could you beat the 2010 athletes where this workout was introduced? How far has fitness come since then?
Rather than “head through the window” most athletes should be focusing on “pushing the bar back” so it lines up above the spine AND reveals the ear while remaining in good posture. The issue with the “head through” cue is that it tends to control the neck more than the shoulder.
WORKOUT for Wednesday 6/23/2021
AMRAP in 12 minutes
2 rounds of CINDY (5 pullups, 10 pushups, 15 squats)
1 round of DT (12 deadlifts, 9 hang power cleans, 6 jerks), increasing weight each round
then our handstand pushup strength ladder – do 2 rounds of 1-2-3-2-1 reps
5 back squats every 2 minutes for 5 rounds, then
10 rounds for time:
4 jerks, 45/70kg
4 bar-facing burpees
Today we’ll start highlighting the drinks — what they are, what they do, and what happens when you have one.
If you’ve been eyeing the gym fridge but don’t know where to start, this is your go-to guide!
We’ll begin by addressing the misnomer of “energy drinks” and what that really means. None of these drinks give you energy; however these and other drinks can help you alter your perception of energy. And this is mostly through caffeine. That’s why we all have jokes about needing coffee on those down days. There’s also folk out there who claim some hoity toity “I drink green tea” bullshit. The biggest difference between coffee and tea is L-theanine, an amino acid that when paired with caffeine, which helps stave off the jitters.
KILL CLIFF IGNITE contains 150mg of caffeine from green tea extract. Plus its ginger, niacin, and carbonated water make for a great combination for that perceived energy.
We offer five different flavors to try:
Smashing Citrus: Tastes similar to the original TASTY flavor
Fruity Punch Knockout: The not-as-tart fruity blend that made KILL CLIFF Formula 1 famous
Tropical Thunder: With tasty notes of warm-weather fruits like pineapple and mango
Legendary Lemon Berry: Similar to the Berry Lemonade KILL CLIFF (one of my favorites, which we will talk about tomorrow!)
Cherry Lime Grenade: (I have not yet tried, so you’ll have to!)
When should I drink it?
This is a pre-workout, best to drink before class or right after class begins.
What’s in it?
It contains beta-alanine (a popular pre-workout ingredient and non-essential amino acid), which can help buffer lactic acid and potentially increase the time it takes for your muscles to achieve exhaustion. It’s also got 40mg of niacin (a B-Vitamin), which can cause a “niacin flush,” a harmless itching or burning sensation. The ginger root powder is spicy, giving you a mouthfeel of heat. 10g of erythritol sweetens the drink, meaning there’s no added sugar and your glucose levels don’t spike. Electrolytes come from monopotassium phosphate (potassium), disodium phosphate anhydrous (sodium), and magnesium so you can stay hydrated and cramp-free.
(25 calories: 15g/0g/0g)
150mg caffeine, no sugar (10g erythritol). B-Vitamins, Electrolytes, Naturally sweetened. Made in USA. Potassium 240mg, Vit E (15mg), Niacin 40mg, Vit B6 .9mg, B12 2.4mcg, Pantothenic acid 5mg, Phosphorus 31mg, Magnesium 42mg. Monopotassium phosphate, magnesium citrate, disodium phosphate anhydrous, green tea leaf extract, ginger root powder, Vit E, Asian ginseng root extract, Whole Asian ginseng extract, pantothenic acid, niacin, b12, b2, b6, Natural flavors, fruit/veggie extract (for color), Stevia.