Blog Search

[WEEK 41/52 – 2017] Recovery Workouts

By: 0

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 info@elevatefp.com.

[WEEK 46/52 – 2017] Recovery Workouts

By: 0

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

6 Rounds
1 Minute Row
1 Minute SA OH Carry (Right)
1 Minute SA OH Carry (Left)
1 Minute Wall Sit
1 Minute Lat Pull Down Hold
1 Minute Ring Plank

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 info@elevatefp.com.

Fall Leaning Challenge – Day 6

By: 0

The importance of sleep…

We briefly talked about the importance of sleep during the seminar, but we have yet to really talk about it.

Here is on quote from Dr. Kirk Parsley, the sleep guru to the Navy Seals

Am I saying give up your meditation, mindfulness, breathing techniques before giving up sleep? Yes I am.  The truth is that NOTHING will break you faster than inadequate or low quality sleep. There is a reason sleep deprivation is used to break down people for interrogation. The reason is because it works! Fast!

If that doesn’t get you attention I am not sure what will…

Check out the whole blog post here:  Why Should I Care About Sleep?Why Should I Care About Sleep?

We highly recommend checking out all of Dr. Parsley’s blogs and podcasts they give crazy amounts of data!

Daily Challenge

Prep your bedroom for optimal sleep.  You will need to make it completely dark, cover up all electronics or take them out of the room completely and make sure your bedding is comfortable.

If you get the chance to do this by Monday or if you’ve already done all of this, type DONE below.

This is an honor challenge.  If you want to snap a pic great.  But if not we trust your word 😉

Here’s a couple of other resources for you to check out for help:

Sleep Cave

17 tips to improve your sleep

Turn your bedroom in to a sleep cave

[WEEK 38/52 – 2017] Recovery Workouts

By: 0

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)
then
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
then
5 Minute Cool Down (Row, Run or Bike)

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

Airplane Safety

By: 0

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

By: 0

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

Then

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 info@elevatefp.com.

[WEEK 36/52 – 2017] Recovery Workouts

By: 0

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

By: 0

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 info@elevatefp.com.