Author: Mike

Day 19 – “Push It Real Good”

WARM-UP 3 Rounds for Quality 10 Squats 10 Good mornings with a PVC pipe, hockey stick, etc. (https://youtu.be/IzUDGPwtj8A) 10 Push Ups 10 Bent Over Rows (https://youtu.be/VP_f9V854og) 10 Sit Ups WORKOUT OF THE DAY (WOD) Today is a little 8 minute “ladder.” You simply complete 2 of both movements, then 4 of both movements, then 6,

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Day 18 – “Flexibility & Recovery 3”

You’ve earned a recovery day gents.  Enjoy. Stretches Cobra stretch for 2 minutes (https://youtu.be/OZZLTcWVU3I) Knight stretch for 2 minutes (https://youtu.be/wleDJMNHhww) Hamstring stretch for 1 minute (https://youtu.be/oqzDjTezpcU) Lizard pose for 2 minutes ea side (https://youtu.be/fA-hpeRAwYI) Half saddle hold for 3 minutes ea side (https://youtu.be/2KNw57yvkp4) leave “COMPLETE” in comments. NOTE: Your comments may not show up on

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Day 17 – “Run Intervals”

It’s supposed to be in the low 70s today so let’s take advantage. Today’s workout is a simply interval based workout that I want to use to show you how you can take a basic thing like running and make it more effective and interesting. Studies have shown that intensity of your workout matters way

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Day 16 – “Thruster Bug”

Alright boys – we are done with our midway benchmark retest and back to training.  Keep the consistency and focus on moving well. Leaderboard will be updated and emailed out later tonight! Today, I just included links to the movements we haven’t had a lot instead of a full video. That said, if you have

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Day 15- “Burpee Time Re-Test”

We hit our midpoint by re-testing our other benchmark workout – Burpee Time. PLEASE PUT YOUR NUMBER OF REPS IN THE COMMENT SECTION and LET ME KNOW IF YOU IMPROVED. NOTE: I included a pic of all original scores above. WARM-UP 2 Rounds 5 Walkouts 5 Updog/Downdog 5 Spidermans ea side 10 squats WORKOUT OF

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Day 14 – Rest

Rest, recover, and make sure you’ve left comments for all the days you completed work! I’ll send out the updated leaderboard Monday.

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Day 13 – “Team Workout Day”

Snuggers! If you want a workout today, please join the snug team at my gym, CrossFit SciCoh, at 8:30AM.  It’ll be an hour of warm up, team workout, and cooldown/stretching.  We can drink a few beverages after as well. As always, I can work around injuries and limitations.  See you boys there! If you can’t

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Day 12 – “Bill Re-Test”

We are almost 2 weeks in and it’s time for you to see the fruits of your labor! We will repeat the workout from Day 1, “Bill.” Let’s see if you can beat the score you put up on Day 1. I’ve included the list in a pic below. PLEASE PUT YOUR NUMBER OF ROUNDS

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Reserving Class and Seeing the Workout

If you are reading this, then you are our newest member at SciCoh! We are so excited to have you! Your first logistical order of business is to figure out how to Reserve your class. See the workouts. The good news is they can both be done in the Zen Planner member app.  If you haven’t

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Day 11 – “Flexibility & Recovery 2”

Today isn’t as sexy as the days with nasty workouts, but it’s really important for our recovery…especially since our 20s were a loooooooong time ago. Stretches Turnback stretch 1 min per side (https://youtu.be/EqxutYr85vI) Sumo squat hold for 2 min (https://youtu.be/XbYS76Dx2zY) Knight stretch 2 min per side (https://youtu.be/wleDJMNHhww) Hamstring stretch for 3 min (https://youtu.be/oqzDjTezpcU) Pigeon pose

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