24MAR2020 – MAKOWODs

#MAKOWODSGREATAGAIN

3 HOME WORKOUTS OPTIONS: Bodyweight Only – for those with no equipment
Limited Equipment – for those with a Jump Rope, Dumbbell, Kettlebell, or Medicine Ball
Home Gym – for those with access to most equipment.

prep the body

FOLLOW THE GUIDED WARM-UP

200m Run
10 Shoulder Rotations/Side/Direction
7 Thread the Needle
4 Shoulder Shift + Child’s Pose
10 Jumping Squats
7 Down Dog
4 Tuck Jumps

BODYWEIGHT

BODYWEIGHT

A) Bodyweight Turkish Get-Ups (TGU)
3 x 10-12/arm B) 5 Rounds:
1-Minute On The Clock:
10 Tuck Jumps
*AMRAP: Hand Release Push-Ups
– Rest 2-minutes btw. Rounds

*AMRAP – As Many Rounds & Reps As Possible

MOVEMENT DEMOS WITHIN VIDEO:
Turkish Get-Ups (TGU) – 0:57s
Tuck Jumps – 2:02
Hand Release Push-Ups – 2:24

LIMITED

A) Turkish Get-Ups (TGU) w/ Dumbell or Kettlebell
3x 5-7/arm B) 5 Rounds:
1-Minute On The Clock:
10 Kettlebell Sumo Deadlift High-Pull (SDHP)
AMRAP: Hand Release Push-Ups
– Rest 2-Minute btw Rounds

*AMRAP – As Many Rounds & Reps As Possible

 

MOVEMENT DEMOS WITHIN VIDEO:
Turkish Get-Ups (TGU) – 0:42s
KB SDHP – 1:08
Hand Release Push-Ups – 1:25
*Additional Movements for TGU & SDHP – 1:43
Milk Jug TGU
*MB Ground to Overhead
Bookbag SDHPs

HOME GYM

A) 10min EMOM:
Strict Press x 2 – Build from 55-60% B) 5 Rounds:
1-minute On The Clock:
10 Sumo Deadlift High-Pull (SDHP)
AMRAP: Handstand Push-Ups (HSPU’s)
– Rest 2-Minute btw Rounds MOVEMENT DEMOS WITHIN VIDEO:
Strict Press – 1:13
SDHP – 1:38
Handstand Push-Ups – 2:07

cool down

COOL DOWN
Cross Leg Low Back Reach (:30/side)
Hands & Knees Lat Stretch (:30/side)
Puppy Dog (1min)

 

MOVEMENT DEMOS WITHIN VIDEO:
Cross Leg Low Back Reach – 0:00s
Hands & Knees Lat Stretch – 0:19s
Puppy Dog – 0:35s

Shark bites

RECOMMENDATIONS FROM OUR PROFESSIONAL TEAM FOCUSED AROUND OUR 5 HEALTH FACTORS TO THRIVE: EAT, SLEEP, TRAIN, THINK, CONNECT!

Connect

STEP 1 – Tape Design

STEP 2 – Let the Imagination Begin

STEP 3 – Remove Tape

STEP 4 – Admire Masterpiece

Creative Family Bonding During all bad, take advantage of the good by spending time with your loved one.  Here is a great example, and idea, of one of our Mako Alumni enjoying time with his family!

think

7 Key Nutrients to Support Immune Health Graphic By: Access To Care Source: AAPA Access to Care is a (Pensacola local) direct primary care practice with a passion for outstanding care, always! If you are looking for direct primary care at a very reasonable price, please visit Access To Care. They go above & beyond to help you with your health needs.

eat

Don’t Eat Toxins By: Chris Kresser, M.S. It is important to understand as we discuss the role of dietary toxins in contributing to modern disease. Most of us won’t get sick from eating a small amount of sugar, cereal grain, soy, and industrial seed oil. But if we eat those nutrients (or rather anti-nutrients) in excessive quantities, our risk of developing modern diseases rises significantly. READ MORE

TRAIN

Find What Works for YOU!
By: Carlos Bown
When I first started getting into fitness and CrossFit I used to look up to elite athletes like Rich Froning and spend hours watching YouTube videos trying to figure out what all these athletes eat and do to achieve a great physique and results.  

So I figured since I wanted to be a better athlete, I should follow one of them and do exactly what they do. One thing that took a long time to realize is that these elite athletes have different diets, training routines believes, etc. There are athletes that eat 8 meals throughout the day, other athletes don’t eat much during the day and get all their calories at night, other athletes do intermittent fasting, paleo, keto, zone, etc, etc.

The truth is that what works for them, might not work for you- everybody is different and our bodies react differently depending on our training volume, recovery, food intake, etc. 

Don’t be afraid of trying out different things, and making some changes until you find what works for YOU. Find something that makes you happy, healthy, and that’s going to help you achieve your goals. We learn from failure, not from success!

SLEEP

Fight The Morning Sludge: Push-Up Challenge
By: Kyle Hoef
Ben Bergeron says “Win the Morning, Win the Day.” I have a pretty strict morning routine, but like many of you, I have that first 15 minutes upon waking up that either wins my morning or ruins my day. To ensure I would win my morning every time, I challenged myself to do push-ups first thing in the morning. The second my alarm goes off, I rolled out of bed and did 30 push-ups. I found by doing this, my morning sludge went away instantly. Then the next week I increased to 40 push-ups and continued to add 10 each week until I could perform 100 unbroken. 

If you need a jump start to the morning, I challenge you to try 10-20 push-ups right when you wake up for a week straight. You will feel more energized to tackle the day and help you sleep better at night. Win the Morning, Win the Day!