SoFit Fitness

👨🏽‍🦰Spanish Class 👨🏽‍🦰
We got to meet the bike known as the “Devil Bike”

Los introducción a la bicicleta conocida a “la diabla”

2 rounds of
15/12 cal
400/200m
2:1 rest

🏋🏽‍♂️ Barbell Cycling 🏋🏻‍♀️
My thoughts 💭 on barbell cycling.
I think there is a huge benefit in these as long as everything is done with GREAT TECHNIQUE!
Not okay
Not alright
Not somewhat
But with GREAT TECHNIQUE!
One ☝🏽 great benefit of barbell cycling is the body awareness of the athlete and the being aware of the moving object (aka barbell)
second ✌🏽 , when an athlete performs a “touch n go” and not only are you benefiting from the concentric portion of the lift. They are also benefiting from the eccentric portion of the lift.
This helping of course more body awareness within the athlete.
This will later on help efficiency movement in a singular lift such as a one rep max.

What are you thoughts 💭?
Good or bad I am actually very curious on your thoughts and beliefs.
Comment below.

🙏 Simplicity 🙏

You really don’t have to do a multi-banded cartwheel 🤸🏽‍♀️ meanwhile you balance a 300lb dumbbell over your head to get the results you want.
Simplicity will get you there. Just stay with the basics.

Kb Swings, Push-ups, Double unders.

Spicey little metcon after a heavy back squat day. I really enjoy doing different variation of metcon to test aerobic/anaerobic capacity to better perform better in all forms of fitness.

There is always a time and place for metcons.
With good programming they fall great under strength cycles, endurance cycles, and power cycles.

🧐 Character Building 🧐

Every day is a opportunity, either you take the day or the day takes you.

Everyday doesn’t always seem like that.

Somedays we seem more tired 😓 and exhausted 😩

Somedays just don’t go as planned and it feels like nothing goes your way.

Those days are called “Bad Days”
What if I can change your perspective?
What if I told you those days help you build your character?
“Bad days” help you take on more load with less of a hit when life comes knocking through that door.
Look at it this way
Not every is a great day, but you can always make the most of it!

Bad Days = Character Building Day

👣

🕐For Time🕕

30 Plate OH Lunge
30 Sit ups
30 Cal Row
30 Sit ups
30 Plate OH Lunge

Hitting different metabolic pathways with different movement patterns

👣

🌟Build Them Up🌟

Developing kids has been the most rewarding thing I’ve had the privilege to do.

To understand how each athlete moves at these specific ages is critical to help them perform on the field, court, or life!

👣

💥BOOM💥

We are all victims of negativity.
But we all use it in different ways.
So make sure to use it for encouragement.

🤸🏽‍♀️🤾🏽‍♀️Athleticism ⛹🏽‍♂️🏋🏻‍♀️

The ability to change direction and accelerate in a short period of time is always a domain in fitness and sports 🥎.

Are you training every aspect of fitness? Or are you doing the same routine over and over again?

Train all domains of fitness for you and your sport!
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🥵 Work Capacity 🥵

6 rounds of
30 back squats
15 Push Press
7 Ring Rows
200m Run

Talk about leg 🦵 killer!
We’ve been really working on muscular endurance and improving work capacity.

👣

🚣‍♀️ 5k Retest 🚣

Couple personal best where achieved! We had tested this 1 month ago and our absolute goal (just like everyone else) is to see how well we could possibly improve in a month with the right programming.

Single movements with a long time frame can be boring, but I use it to see how well my clients are actually improving with there endurance.(because this a goal for this athletes)

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💣 Land Mine Complex 💣

5x Through of
Squat Clean
Lateral Lunge
Squat
Lateral Lunge
Squat

Having some fun with the landmine and using for more than just rows and press.
This is a leg crusher! As you you can see with my amazing face expressions. 😂

Go give this a try!

👣

💣 Land Mine Complex 💣

5x Through of
Squat Clean
Lateral Lunge
Squat
Lateral Lunge
Squat

Having some fun with the landmine and using for more than just rows and press.

This is a leg crusher! As you you can see with my amazing face expressions. 😂

Go give this a try!

👣

🚲 Mixed Cardio 🚣‍♀️

3k Row
3k Echo Bike
3k Row

Time(31:43)

What was supposed to be heavy squats turned into mixed cardio.
My body was honestly not feeling 💯, and I knew I couldn’t put out the exact intensity I wanted.

Had this programed for Saturday, but did it today instead. Worked out great 👍 managed to keep the pace I wanted on the Row and Echo Bike.

Listening to my body is the greatest thing I could have possibly learn to do and it all started with letting my ego aside.

👣

🧬 It’s our genes 🧬
We are made to lift, run, jump, flip, roll ,carry , and etc. Our bodies are meant for more then sitting and watching the world go by.

Crossfit Open 19.2
We did a scaled version. We did deadlifts and cleans.

You deserve to be the best you! Spread the love!!

H.I.I.T
Height intensity interval training consist of
Every Minute On the Minute for 20 mins

Min 1) 5 Man Makers
Min 2) 20 bench dips
Min 3) 250m Row
Min 4) Rest

Repeat for a total of 5 rounds!