here is a good one for today! work on some back, crossfit and abs!

Back:
Pull Ups weighted 3sets x 10reps
Standing Bent over Row 3 sets 12-15 reps
Close Grip Pull down 3 sets 10 reps
Lower back Extension 3 sets 1 reps


Crossfit:
3 Rounds for Time
15 Cleans 65/95
30 KB Swings 35/53
40 Dubs/30 Burpees

abs:
Knee to Elbow 3 x 15reps
GHD situps 3 x 16reps
Leg Lifts 3 x 20 reps
Ball Planks knee to chest 3 x 10

Enjoy!
Zula

Effing Monday

OK...well its Monday yet again. Lack of work has forced me to be at our Walnut Creek office today, different but at least i'm working! i feel for everyone with out a job right now!
Today, we will be focusing on some a full chest workout, optional Crossfit, and optional Abs.

Chest:
Bench Press 4 Sets 10-12 reps
Incline Dumb Bell Press 3 sets 10-12 reps
Decline Bar bell Press 3 sets 10-12 reps
Cable Fly Upper/Lower 3 sets each, 10 reps
Push Up burn out

Crossfit:
2 Rounds for Time
25 Wall Balls 14/20
25 KB Swings 35/53
25 Pushups
25 Box Jumps
25 Front Squats 65/95
25 Dubs/25 Burpees
25 Lunges(per leg)

Abs:
Exercise Ball Plank + Knee to Elbow 3 sets 10 reps
Bosu Ball Bicycles 3 sets 20 reps
Leg Lifts 3 sets 15 reps
GHD Sit ups 3sets 16 reps


Hope you all enjoy today! have a good Monday!


Zula

Thursday like a Friday!

YOYO! Short Work week this week for me :( gotta keep this rolling though! Sorry I missed a day on here, was pretty busy and didnt have a chance to get one up, hope you were able to make a good day out of it!

Today, main focus is going to be on shoulders. My shoulders are pretty sore from early in the week so Im going to be going lighter and working in some rehab exercises to strengthen the Scapular muscles in the rear of the shoulder. Ill be making some videos this weekend to show these exercises so you can try them for yourselves!

On to the Lifts!

Shoulders:
Barbell Military Press (light weight) 4 sets 15 reps
Cable Front Raise 3 sets 10 reps
Cable Lateral Raise 3 sets 10 reps
Power Shrugs 3 sets 10-15 reps


Crossfit:
D.B. Squat Snatches 20/30#(10 per)

15 Pullups

10 Standing Rows


Hope you all Enjoy today!

Zula

after a lonnnng weekend.

Focusing today on arms! blast em!

Bis:
Standing Cable Isolation 3 sets 10 reps
Sitting DB Curl 3 sets 10 reps per arm
Hammer Curls 3 sets 10 reps

Tris:
Skull Crusher 3 sets 10 reps
French Curl 4 sets 10 reps
Weighted Dips 3 sets 10 reps
Cable Single Arm push down (single arm rope Push down) 3 sets 10 reps


Crossfit Hardcore:
Test your Strength

Strict Press 1-1-1-1-1(no dip)

Push Press 3-3-3-3-3(dip/drive)

and perhaps.....

Mini WOD

3 Rounds
200M Run
Bear Complex(w/pvc or 35/45# bar)7 reps
-Power Clean
-Front Squat
-Push Press
-Back Squat
-Push Press
=1 rep and bar must stay in hands for all 7 reps


Enjoy your Tuesday People!

Nearing the end of the week :)

HELLO! Its thursday, almost the end of the week! Cant wait to sleep in and relax! Sorry about not posting yesterday, was super busy and didnt have a chance to get on. i got a good workout for today, going to be focusing on shoulders then moving on to a good Crossfit Hardcore workout and on to a little abs.

Warm:
1/4-1/2 mile run
Stretch out shoulders

Shoulders:
Barbell Military Press 3 sets 10 reps
Front Cable Raise 4 sets 10 reps
Dumb Bell Lateral Raise 4 sets 10 reps
Reverse Fly (working rear Delt) 3 sets 10 reps

Crossfit Hardcore:
21-18-15-12-9-6-3 Reps
Pullups
Power Cleans 65/95
Knee To Elbow's

Abs:
Work out Ball Planks + Knee to Elbow 3 sets 10 reps
GHD Situps 3 sets 16 reps
Bosu Bicycles 3 sets 20 reps


Hope you enjoy your thursday and your work out! Make it count!


Zula

Tuesdayyyyyyyyyy

TUESSSSSSDDAAAAAAAAYYYYYYYYYYYYYYYYY...making today a leg day! Going to be TONS-O-FUN!

Todays CrossFit from the main site will be good. Its just back squats today, 10 sets of 2 reps with 60 second Breaks in between sets. This should blow out your quads pretty well. Remember to focus on that form! Dont let your knees come in front of your feet on the way down, and power through with your heels.

After the CFit, we will move to the other parts of your leg, some hamstring, some calves, as well as some hip adduction and abduction. GET TO IT!


CrossFit:

Back squats 10 sets 2 reps - Resting 60 seconds between sets


Legs:
Weighted Lunges 135/185 3 sets 10 reps
Leg Extensions 4 sets 10 reps
Hamstring Curl 3 sets 10 reps
Calf Raises 4 sets 10 reps

DO IT TO IT

ZULA

Back At it

Hope we all had a great weekend! How about them Saints? Sorry to say its Monday again :( so we are back at the daily grind, back to lifting!

Today is going to be tough! Crossfit Hardcore posted a hell of a work out saturday and I have decided to make that one todays Crossfit. Its long and difficult but it will be great to start the week! We will also have some Chest focus today!

Chest:
Bench Press 4 sets 10 reps (1st set warm up)
Incline Dumb Bell 3 sets 10 reps (slow, controlled reps)
Decline DB Press 3 sets 10 reps
Cable Fly 4 sets 10 reps

Crossfit Hardcore:
SCALE WEIGHTS IF THE FORM IS NOT PERFECT!!
800M RUN
20 PULL UPS
20 SumoDeadLiftHighPull 65/95
20 BROAD JUMPS
400M RUN
5 STRICHED PULL UPS-5 CHEST TO THE BAR PULL UPS-5 PULL UPS
15 SumoDeadLiftHighPull 65/95
15 BROAD JUMPS
800M RUN
20 PULL UPS
20 SumoDeadLiftHighPull 65/95
20 BROAD JUMPS

Abs:
Bosu Bicycles 3 sets 20 reps
GHD Situps 2 sets 15 reps
Hanging Knee to Elbow 2 sets 20 reps

Post up you times! and Enjoy your Monday!

Zula

FRIDAY ONCE AGAIN!

Had to take the day off yesterday, been crazy tired last few days! Going to be making up for it today though! Glad its the end of the week, got a good work out for everyone today! We are going to be doing shoulders today, moving to a Crossfit and finishing with a good ab/Core work out!

Warm up:
Stretch
Bike 1 mile/ run 1/2 mile


Shoulders:
Dumb bell Military Press 4 sets 10 reps (1 set warm up)
Front Cable Raise(use cable for constant resistance) 3 sets 10 reps
Dumb Bell Lateral Raise 3 sets 10 reps
Barbell Shrugs 4 sets 15 reps

Cross Fit:
As Many Rounds As Possible in 20 minutes
5 Pullups
10 Pushups
15 Squats

Abs:
Bosu Ball Bicycles 3 rounds 10 reps (each Side)
Bosu Lower Abs 3 rounds 10 reps
GHD Situps 3 rounds 15 reps
Exercise Ball Planks + Knee To Elbow

Enjoy it today! Push your selfs, end of the week make it count!

Zula

HUMP DAY!

MID WEEK! Beautiful day today, hope everyone is enjoying it and isnt to sore :).

Today we are going to be focusing on our backs, working in some Crossfit which actually starts with a back exercise today, and then moving on to some abs to finish it out.
Warm up:
1/4-1/2 Mile Run


Back:
Wide Grip pull ups 4 sets 10 reps
Close Grip Lat Pull down 4 sets 10 reps
Sitting Rows 3 sets 10 reps
Lower Back Extensions 3 sets 10 reps

Crossfit Hardcore:
Deadlift 155/225# 15-12-9-6-3
Ball Slams 14/20# 30-25-20-15-10
Dips 25-20-15-10-5
Knee To Elbow 30-25-20-15-10

Abs:
Decline Weighted Situps 3 sets 10 reps
GHD Sit ups 4 sets 15 reps
Ball Plank + Knee to Elbow 3 sets 10 reps


Enjoy your Hump day!
Shoot me some questions if needed!


Zula

Tuesday Tone down

TUESDAY! work day #2, almost mid week! Hope you guys enjoyed the lifts yesterday! I was exhausted!
Todays work out is going to be some Bi/Tri Focus and the Crossfit Hardcore for today! this one is going to be tough! Taking a break from Abs today, to let them rest a bit from yesterday. You can structure these lifts how you see fit. Do both Biceps and Triceps, or just pick one group to do. It all up to you! Remember to focus on your form, slow controlled reps. If you are stuggling with your form then lower the weight. Don't do it if your going to do it wrong, make it all count!
Updates soon to come! Enjoy today and your work outs!

Bicep:
Cable Isolation (single arm) 4 sets 10reps
Standing Straight Bar curls 3 sets 10 reps
Hammer Curls 4 sets 10 reps
Sitting Dumb bell Curls 3 sets 10 reps
Tri:
Skull Crusher 4 sets 10 reps
French Curl 4 sets 10 reps
Isolation Cable/Rope pushdown (single Arm) 4 sets 10 reps
Weighted Dips/Body weight Dips 3 sets 10 reps
Crossfit Hardcore:
Haze
5 Rounds
10 Clean and Jerk 95/135
400M Run

Enjoy! POST UP WHAT YOU THINK!

Zula

YO! sorry to say the weekend is over :( hope you all had a great weekend, back to work for everyone! Lets make today count and get a good set of lifts in! Today I will be posting another 3 part work out, it will be chest focus, then move into some Crossfit hardcore and on to abs/core. With these workouts you can break down and do each individually or just go for all of them as I will be doing! Are you up for it?

Soon we will be adding some new things to the blog. We have some project people going right now working on losing weight and gaining muscle mass. Today is starting their 3rd week with our pointers/workouts and we will show their gains and loses!

Have a great Monday and Enjoy the workouts!

Chest:

Bench Press 1set warmup 15 reps, 3 sets 10 reps

Incline DB press 4 sets 10reps, slow controlled focus on your form

Decline Bench Press 4 sets 12-15 reps (higher reps, lighter weight)

DB decline fly 4 sets 10 reps ( keep weight on lighter side, slow controlled reps)

For Time

200M Running

50 Air Squats

40 Deadlifts 95/135

30 Wall Balls 14/20

20 Hang Power Cleans 65/95

10 Hand Stand Push Ups

Abs/Core:

Exercise Ball Planks + Knee To Elbow 3 sets 10 reps

Bosu Bicycles 3 sets 10 reps each side

Hanging Knee to Elbow 3 sets 15 reps

Weighted Decline Situps 3 sets 10 reps

Zula