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[WEEK 38/52 – 2017] Recovery Workouts

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Here are this weeks recovery workouts…

We through in a little wrinkle with one and included a lot of core work per some requests.  But make sure to focus on movement not weight with this one!

Have a great week…

45-60 Minutes
Just a little walk.
Wear the heaviest backpack/vest you have 😉
Every 10 Minutes
10 Ground to Overhead with backpack/vest

30-45 Minutes
5 Minute Warm-Up (Row, Run or Bike)
A1.  Med Ball Side Toss 3×10
A2.  Leg Lifts 3×10
B1. Plank 45-60s
B2.  Russian Twists 3×20
C1.  Landmine Rotational Punch 3×10
C2.  Landmine Bar Toss 3×10
5 Minute Cool Down (Row, Run or Bike)

15-30 Minutes
3 Minute Assault Bike
10 Samson Lunges
10 Wall Pass Throughs

Airplane Safety

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Weird title right? It’ll make sense.

So I feel safe saying that we have all been on a plane before.

Which means we have all heard the Airplane safety talk before the plane takes off.

Especially the part regarding oxygen masks.

We are always told that we should put our oxygen mask on before helping the person next to us put their mask on.

The concept is simple: If you don’t help yourself you cannot help others because you won’t be able to breath.  oxygen

Now pull that concept into your everyday life and pretend the Oxygen is your health.

If you don’t have health and vitality-the kind we are relentlessly driven to help you acquire-your ability to be an example, and inspiration to friends and family isn’t possible.

In addition the people in your life don’t get to experience the best version of you.

The version that will be adventurous, happy, encouraging, energetic, loving and caring.

And those of you with kids….your kids see everything you do, and how you act…EVERYTHING and then they want to emulate that because you are their hero.

So remember to prioritize you first so you can always show up in the capacity you wish to for those people in your life that you love and cherish.

This is all in the interest of living the happiest and healthiest life possible.

That is the most succinct description of our goal here at Elevate Fitness.

See you in the gym!

Coach Lucas

[WEEK 36/52 – 2017] Recovery Workouts

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45-60 Minutes

Just a little walk.

Wear the heaviest backpack/vest you have 😉

Every 10 Minutes

10 Ground to Overhead with backpack/vest

30-45 Minutes

3 Minute Assault Bike, Row or Ski


20 Alternating Bird Dogs

10 Hollow Rocks

5 Side Plank Star Jacks (Each Side)

15-30 Minutes

Time to act like a baby!

You will spend this time crawling

Mix it up

Bear Crawls

Baby Crawls

Crab Walk

Army Crawl

Do whatever you want, just crawl!

So when you have a chance take 5 minutes to check out this weeks workouts here: Elevate Fitness & Performance Workouts and then plan your recovery sessions accordingly!

Any questions or comments please write below or e-mail us at

[WEEK 36/52 – 2017] Recovery Workouts

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This Week’s Recovery Workouts ….

45-60 Minutes

Assault Bike 5 Minutes
Rest 2:1
Specific mobility to your weaknesses during your rest period

30-45 Minutes

Strap on a weight vest or Heavy Backpack and go for a walk/ruck!

15-30 Minutes

Work consistently at 60% Effort
10 Extremely Slow Air Squats (This is a chance to practice your form)
5 Slow Push-Ups
:30s Hollow Hold
Rest :60s

[WEEK 34/52 – 2017] Recovery Workouts

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45-60 Minutes

Assault Bike

Every 5 min

10-15s Double Arm Passive Hang from bar

12 Air Squats plus

7 Ring Rows

30-45 Minutes

Weighted Vest Walk @ Moderate Pace

15-30 Minutes

Work consistently at 60% Effort

8 Pushu-ps

40 Jump Rope Singles

14 Walking Lunges

10m Bear Crawl – hips low and stable

6 Ring Rows

So when you have a chance take 5 minutes to check out this weeks workouts here: Elevate Fitness & Performance Workouts and then plan your recovery sessions accordingly!

Any questions or comments please write below or e-mail us at

Elevate Fitness & Performance Trifecta

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You may ask…

What is the Trifecta?

Well let me explain.

As your Coaches we take being Coaches seriously!

Being a Coach means that we strive on a second minute hour day week month year basis to positively impact the lives of you as our clients inside and outside of the gym.  Elevate Trifecta

For us this means we dive deeper than simply running your through a workout and telling you to “stay motivated” and “keep up the good work”.

Diving deeper to us means addressing what I have coined the EFP Trifecta.

The Trifecta is Food, Movement & Mobility, and Mindset.

Notice I didn’t include training in there.

Training is a given.

Most people have no problem showing up for the training however we see the most reluctance in terms of the Trifecta.

We have to eat to live and relationships to food can be tricky.

We aren’t looking to chain you to meal plans.

We want you to build good habits.

We simply want to steer you towards nutrient dense, real food…

For the rest of your life.

Movement & Mobility
Proper range of motion and flexibility are a vital part of living long and prospering.

We honestly seek to help you achieve quality ROM to live a long healthier life.

For us it has nothing to do with training.


If we can help you see passive and active flexibility as something you should have as a human being who is alive we have done our job.

Many times we only view proper range of motion as something addressed (though it can’t be properly at all) before training.

We seek to show you that it is something to be addressed to ensure you enjoy being vibrant and health for as long as possible.

Time quells enthusiasm.

Most people are fired up top begin.

But the shine wears off.

Enthusiasm, discipline and motivation are all like a bucket of water with a small hole in the bottom.

If the water is not constantly replenished by verbalizing and writing down priorities and acting in a manner congruent with said priorities it is easy to veer off track.

We firmly believe that a strong, fit body, and the indomitable will and work ethic required to achieve it will blow the doors open on all aspects of your life.

We want to talk to you about how we can help you frame the right mindset.

We want you to see that your training with us-just like other aspect of your life- when viewed through the correct lens can simply be another opportunity to chase excellence and mastery in your life.

This is the EFP Trifecta.

So let’s begin.

As your coaches we think you are capable of more than you may believe you are.

If you are solely training with us and not addressing this Trifecta, you are merely using us as fitness instructors.

Our goal is to show you why you should be using us as coaches.

Coach Lucas



Time & Money Audit

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Most of you are immediately saying what the hell does this have to do with fitness & performance?

Well you see the purpose is crucial!  It can be an eye opener for current athletes and those on the fence.

We here it all the time…

I don’t have enough time…

It’s too expensive…

Well we can go over and over all of the other posts about what the benefits of excercise are and how you can’t put a price or time on it…  But ya ya ya.

Lets get real…  THOSE ARE JUST EXCUSES.  Ok maybe there are the 1% of you that this becomes a real obstacle.  And we can still work on that.  But for the majority IT’S JUST A FUCKING EXCUSE!

So here are two tools to expose the reality:

    1.  Time.  I don’t have the time…  Bullshit there are 168 hours in the week and all we are asking for is 6 hours.  Check out this great video by the @bobbymaximus on how your week breaks out.

  1. Money.  We get it.  It’s not cheap.  Your gym membership, high quality food, possibly supplements.  But guess what if you didn’t pay $4 per cup of coffee that you can make at home each day you would save $$$.  There are plenty of places in all of our lives where we can find the money for the things that are important.  Here is a super quick money budget you can use to check yourself…

Download the Elevate Gym Budget Worksheet

Got questions?  Well good…. Let us know.

Now get after it…

Team Elevate

Program Updates

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It has always been the goal of Elevate to help its members in every way possible.  That’s why we opened the door in the first place!

And we feel we are succeeding with that.  We love seeing our members progress.


We want more!  We want more for you the member.  We see amazing progress, but we also see the potential that is left untouched…

So we are adding more to your program and membership to help you thrive!

We will try and touch on everything here in this email but also don’t want you to be overwhelmed.

We are now introducing a new approach and information to the CrossFit programming:

Our Shift to All Levels Programming and MAP10 prescriptions each week is the result of a concerning trend we as CF Owners and Coaches have seen and have been a part of.

That trend is that past initial wave adaptations (meaning you lean out and get a little stronger because everything is new) many people’s progress stalls and then grinds to a halt.

This can be seen in little to no progress with strength, body composition, aerobic or anaerobic capacity.

We as owners and as a staff realize we do not know everything but are always searching to learn and grow.

With this in mind we are shifting our programing principles to reflect some very simple concepts:

In regards to resistance training…whether you are the load or their is an external load:

* You will learn to move the weight perfectly in a controlled manner before trying to move it fast
* We will incorporate isolation (no we don’t mean leg curls and pec decks) work to make our whole body strong and sturdy. Example …..Bulgarian Split Squats, Single Arm Ring Rows, Half Kneeling DB Press
* We will learn and master simple movement before we worry about complex. Example: Can you do a dip or Strict Pullup…..Then attain those skills before putting your efforts towards muscle ups and kipping pullups. We will also assess whether your ROM permits performing those movement safely.
* We will put an emphasis on accumulating Reps and volume with control and tempo rather than worrying about how HEAVY we lifted.

In terms of all things Conditioning Based:

* There will be a strong emphasis on building an aerobic base and pacing
* In terms of endurance you will see longer rowing pieces or Aerobic pieces more often where the priority is being able to sustain a rate of work to build up capacity at given paces over time
* Pieces requiring high power output will be controlled as high power outputs are a skill. It takes power to produce an anaerobic response (muscle as fuel) but we can all produce an aerobic response (oxygen as main source of fuel).

The success of an athlete is predicated off of the foundation they laid in the years prior.  Continuing to build up your Strength & Conditioning base will only help you reap more benefits from our programs.

MAP10 & Recovery Programuming
A big issue we have seen coming up in the gym lately is ‘burn out’.

In our 1-on-1 meetings, emails to coaches or otherwise we are hearing and definitely seeing that a few of you are feeling beat up, tired, or any other adjective here.

Now because everyone has different schedules, lives, etc. it is impossible for us to program recovery days for the entire gym to do together.

BUT…. we believe we have found the solution for all!  The MAP10!

Why MAP10?
First of all let me start with saying that human beings are designed to be enduring.  The more enduring we are, the more resilient we can be in life period.  The aerobic system is one of our genetic predispositions as humans and must not be forgotten in exercise prescription in fear of “losing strength”.   The single greatest contribution a competitive fitness athlete can add to their program is CORRECTLY prescribed Aerobic Endurance Training.

Most people believe that aerobic training is just simply running, rowing or cycling for 30-45 minutes.  In reality there are several levels of aerobic training and each “feel” different to the athlete and must be prescribed correctly for proper development.

Simple visual markers a coach or athlete can identify that tells them they NEED or are NO LONGER AEROBICALLY TRAINING …

* Inability to pace,
* Irregular breathing
* Using chalk or hands on knees to “get air”—stopping.
* Focus is narrow; you can tell in their eyes if they are really working

The Lost Art of Aerobic Endurance Training for CrossFit

What is MAP10?
MAP 10 (Maximum Aerobic Power) is referring to an aerobic level of intensity based on effort.

The MAP 10 level is a VERY low effort with NO intensity at all (think walking on the beach, a mellow hike, a slow relaxing swim, a slow cruise on the air bike or rower……..or maybe a combination of all of the above). A pace that you could sustain for a 3-5hr period without changing tempo.
This will play a VERY, VERY, VERY LARGE role in your recovery as well as your longevity in this program/sport.

Did I mention; VERY LARGE?!

To put it simply: for every really hard, intense effort you do, you should have a MAP 10 session to follow it up.

Either immediately afterward or the next day upon waking in a fasted state (for best results).

How to MAP10?
We will be programming three (3) MAP10 sessions per week and emailing them to you on Sunday evening.  We will also make sure to provide a link to the week of programming.

We would like you to take 10 minutes and plan your training.  What days will you train and what days will you MAP10 (Recover)?

With this setup there is a lot more room for improvement.  And even better room for flexibility to train 5-6 per week.

And last but not least….  Another huge addition to program at Elevate.  This is another service we are rolling out for all of you… and

Becoming Bulletproof:  Mobility Assessments & Customized Programs

We are proud to announce that we are now a part of the Active Life Coach program.

With our Active Life Coach program we will be able to help you become stronger, more mobile and pain free with these programs designed by Active Life Rx doctors to improve joint health and function.

Build healthy joints that last a lifetime.

BulletproofRx programs will help you address mobility and strength balance issues with 10-20 minutes of accessory training 3-5 days per week.

And with these program we’ll be able to lift without pain and set new records with a body capable of generating force through your entire range of motion.

Well I guess that will be it for now 😉

Please let us know what questions you have.  And don’t forget to let us know when you want to get started with your Active Rx Program!

Team Elevate