Tag: fitness

WODs: 5/1-5/6/17

“Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity.” – John F. Kennedy

 

MONDAY:

WU:

A) 400m Run

B) Line WUs

C) Dip Ring Holds:
4x1Min
-Rest 30sec

Strength:

A) KB/DB Split Squat #AHAP
3×15
*8Min CAP

Conditioning:

A) 20Min AMRAP:
800m Run
20 Pull Ups

Accessory:

A) IYTs:
3×15

B) RDLs:
3×15

C) 10Min Mobility

 

TUESDAY:

WU:

A) 1k Run

B) Chin Up L- Hold:
4x20sec Hold
-Rest 40sec

Strength:

A) 10Min EMOM:
3 Thrusters #ME

Conditioning:

A) 12Min AMRAP:
50ft Single Arm OH Lunge #50/30
12 T2B/K2B

Acessory:

A) 7x200m Row: 30sec rest

B) Curls:
3×10-12

C) 10Min Mobility

 

WEDNESDAY:

WU:

A) 1mile Run

B) FLR on Rings:
4x1Min
-Rest 30

C) 5Min EMOM:
30sec Jump Squat
30sec Rest

Strength:

A) 10Min EMOM:
1 Power Clean + 3 Push Press #ME

B) Alt. DB Bench Press:
4×12-15

C) Single Leg RDLs:
4×10-12 #AHAP

Accessory:

A) Side Planks:
3x1Min

B) Dips:
3×10-12

C) 10Min Mobility

 

THURSDAY:

WU:

A) Line WU

B) Pull Up L-Hold:
4x20sec
-rest 40sec

C) Side Plank:
3x1min Hold per side
-rest 30sec

Strength:

A) Seal Rows:
4×12-15

Conditioning:

A) 15Min AMRAP:
200m Run
10 Power Snatch #75/55
15 Box Jumps #24/20

Accessory:

A) IYTs:
3×15

B) Split Squats:
3×15

C) 10Min Mobility

 

FRIDAY:

WU:

A) Line WU

B) Ring Dip Holds:
4x45sec
-30sec Rest

C) 3Min EMOM:
1Min Goblet Squat Hold
30sec Rest
1Min Hold

D) Clean WU

Strength:

A) 10Min EMOM:
3 Squat Cleans #AHAP

Conditioning:

5RDs:
10 Close Grip Bench Press #AHAP
50ft F. Rack Lunges #AHAP

Accessory:

A) Curls:
3×10-12

B) Half Kneeling Press:
3×10-12

C) 10Min Mobility

 

SATURDAY:

WU:

A) 1k Run

B) Line WU

C) Side Plank:
3x1Min Per Side
-Rest 30

D) 4Min EMOM:
30sec Jump Squats
30sec Rest

Conditioning:

A) 30Min AMRAP:
400m Run
200m Farmer Walk #55/35
30 Wall Balls

Accessory:

A) IYTs:
3×15

B) 10Min Mobility

CrossFit

February 2016 Athlete of the Month

Crossfit Pledge Fitness presents our athlete of the month for February: Miguel Casillas. Congratulations Miguel!

Miguel CasillasCFPF: Take us through the process of not being able to complete a 400 meter run when you first started to finishing the LA marathon this past month.

MC: The process to be able to complete the 400 meters at the beginning was a big achievement for me because I couldn’t do it without stopping. I remember I fell down one time hitting the corner and another time I almost tripped. But honestly, just the people and the vibe at Pledge were always pushing me and supporting me, to the point that I kept pushing and showing up to class to the track on the Saturday and blacklistLA on Monday. All of that lead me to complete the L.A. Marathon. I went from 400 meters to a 5k to a half marathon to finally 26.2 miles. Thanks to all the coaches and friends from Pledge and through mind over matter.

CFPF: What’s your least favorite and favorite WOD or lift?

MC: My least favorite is the snatch because I struggle with those more than others but they’re also my favorite, I know I’m weird like that…And my favorite WOD is whatever is on Friday because after that is food time!!!!

CFPF: When did you start at Pledge Fitness?

MC: I started Pledge at the end of February of 2015.

CFPF: What is your proudest fitness achievement?

MC: My biggest fitness achievement so far has been completing the L.A. Marathon. But my proudest moment, I still haven’t achieved it. I’m working on it.

CFPF: What is your advice to someone who wants to start Crossfit or exercising in general?

MC: If someone want to start Crossfit, I say do it. It only benefits yourself. It’s what you make of it that makes it count. Follow your fitness goals and execute them. Time and patience will get you there. Thank you to everyone at Pledge.

News & Events

Achieving milestones to reach your goals

Reaching GoalsGoals, we all have them. No matter how big or small they might be we all work towards them. But do you have a execution plan to reach your goals? Are you taking all the right steps in your workouts and your diet to reach the little goals. Achieving milestones in your training will eventually help you reach your bigger goals. Often times we have these big goals but don’t really have a road map to follow how to get there. We get lost in so many workouts that we forget to focus on the target areas and take a few to many cheat days and throw off our nutrition.

When I first started my fitness journey my big goal was to become a better/faster cyclist. My first milestone was to shed weight. I followed a simple formula, eat less calories than I burned. So I did double cardio every day and stuck to salads, turkey sandwiches and fruits. There is a huge problem with that plan, I was not building strength so my weight lifting numbers were pathetic. Sure I was lighter but how can my legs push my body weight on the bike with no strength, I had no balance in this plan. To test myself I would ride to the beach and back home witch is about 27 miles and it would take me a little over 2 hours to complete.

I made changes to my fitness plan by introducing lifting into the equation. I wanted to strengthen my legs to be faster on the bike, simple enough right? I started squatting in every variation. Single leg squats, front and back squats, everything to make my numbers go up and squat heavier weight. I figured if I can move my body weight up and down I can pedal it a lot faster as well.

Working towards one goal creates new milestones in your training. I started competing against myself trying to beat my last WOD time. Another milestone was to reach the recommended weight on the WODs. Both of these milestones came with time. I wasn’t able to do a single pull-up but I worked hard towards it. I started with ring rolls and progressed, moved to assisted pull-ups with a band until I could do a pull-ups. I was building strength and because of that It was time to change my eating habits to replenish my body and fuel properly. I asked my coaches tons of questions and researched how to fuel my body properly to reach my goals. At this point I wanted to be as lean as possible with enough strength to be fast on the bike. Making adjustments is all part of the game, you need to be able to listen to your body and adjust accordingly. Everyones body is different and we all have unique goals. Luckily I have coaches full of knowledge to guide me along the way.

Every milestone was a win and progress towards my bigger goal. I did get faster on the bike. The same ride that took me two hours now takes me an hour and a half. But more importantly my goals have grown along with me. Its important to take joy in progress and celebrate the little wins to keep you motivated. We all have our low points when we feel that it is taking to long and the results aren’t happening fast enough. I myself have been at it for nearly two years and still feel I have a long way to go. I might not hit the numbers I want today but I will be back to try again tomorrow and the next day and the day after that. Stay hungry and keep working you’ll get there with dedication and the help of those around you.

– Jaime Martinez

News & Events

Boj Noni Nueva

We all know Boj as the nice guy and probably one of the most friendly and kindest members of the gym. But when it comes to training his mind shifts into beast mode and his hunger for strength comes out. Boj was looking for a way to make some changes in his life and found CrossFit to be an interesting approach. After visiting other local gyms he decided he wanted to join the CrossFit Pledge Fitness family. It has been a little over a year now and with hard work and dedication Boj has transformed into a great athlete. His strength has increased and he has also started taking on new challenges. When you see his work ethic its no surprise how far he has come in such a short time, this fuels his hunger and makes him want to grow more as a person and an athlete.

News & Events