Category: Blog
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Sandbag WOD – 15 Jan 18
This is the first of weekly #ULOO workouts I will post here. These workouts are designed for all fitness levels and require minimal equipment. Newcomers to functional fitness will find the workouts doable, advanced athletes will find them challenging. Recommended weights and substitutions are below the workout. Without further ado, here’s the workout. As many…
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Update v4.11 for Xercise Released
This is a minor update that addresses issues with pop-up boxes and drop-down lists. I also changed the way lift and exercise PRs are saved.
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Odd Object Training Explained
During the past 6 months, I’ve primarily focused on using sandbags in my personal training. I’ve seen significant benefit in including odd objects in that training. If you aren’t sure what odd object training is, check out this article from Lara McGlashan at Muscle and Performance. https://www.muscleandperformance.com/training-performance/odd-object-training-11811
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iXercise iOS 11 Update Progress
I have completed the basic update to iXercise for iOS 11 compatibility. I am now in the process of updating the Dropbox interface for iOS 11. I also had to remove Socialize integration since it is no longer an actively supported platform.
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WOD – 22 Mar 17
From Invictus performance: Every 10 minutes, for 40 minutes (4 sets) for times: Run 400 Meters 15 Burpee Box Jump-Overs (24″/20″) 20 Alternating Single-Arm Dumbbell Snatches (55/35 lbs) Run 400 Meters
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WOD – 21 Mar 17
A. Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 6 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 2 reps @ 85% *Set 4 – 2 reps @ 90% *Set 5 – 1 rep @ 95% followed by… One set of: Back Squat x Max…
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WOD – 20 Mar 17
A. Squat Clean Take 10 minutes to find today’s 1RM B. 3 rounds for time: 10 Power Clean (135/95) 15 Box Jumps (24/20″) 20 Pushups
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Open 17.4 – 17 Mar 17
Open 17.4 Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts, 225 lb. 55 wall-ball shots, 20-lb. ball to 10-ft. target 55-calorie row 55 handstand push-ups
strike labs 