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Wednesday 10-17-18

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TEAMS OF 2
Complete as many rounds as possible in 7 minutes of:
15/10-cal. row or 10/7 cal bike
15 push-ups

55+ RX
Same

Scaling
This couplet is designed to allow athletes to maintain intensity in each movement throughout the 7 minutes.
The row or bike should be a sprint, and the push-ups should be performed in no more than 2-3 quick sets.
The early rounds should not take you more than 90 seconds.

Intermediate Option
Complete as many rounds as possible in 7 minutes of:
12/10-cal. row or 7/5 cal bike
12 push-ups

Beginner Option
Complete as many rounds as possible in 7 minutes of:
10/7-cal. row or 5/3 cal bike
10 knee push-ups

Tuesday 10-16-18

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Hansen

5 rounds for time of:
30 kettlebell swings
30 burpees
30 T2B

Men: 2-pood kettlebell (70#)
Women: 1.5-pood kettlebell (53#)

Scaling
This Hero workout is intended to be a long, metabolic challenge that places great demand on the midline.
Reduce the reps and kettlebell weight so you can keep moving for 4 or 5 rounds with short breaks only.

Intermediate & 55+ RX Option
4 rounds for time of:
30 kettlebell swings
30 burpees
30 T2B

Men: 1.5-pood kettlebell (53#)
Women: 1-pood kettlebell (35#)

Beginner Option
4 rounds for time of:
20 kettlebell swings
20 burpees
20 sit-ups

Men: 1-pood kettlebell
Women: ½- pood kettlebell (26#)

COFFEEEE!!!

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This week we interview owner and head roaster of Rubel Roasting, PJ Rubel. 

Rubel roasting was started as a fun side project for Regionals athlete PJ Rubel. A multi time Regionals competitor, PJ took his love and dedication for fitness and applied that same work ethic to Rubel Roasting. A “more is not better” approach, PJ personally roasts each and every batch of Rubel Coffee himself in his 2 bedroom apartment in San Jose.

This is what makes Rubel Roasting unique. They only roast their beans AFTER you place the order!!! This is un heard of, in the Coffee industry. In a “more is better” world, PJ stands out in his passion to deliver the freshest cup of coffee you’ve ever had, every morning.

And now Coast Range Podcast has partnered with Rubel Roasting and is offering 10% off your order when you use the code: Coast Range at check out.

If you’re a little nervous about switching beans just yet, send PJ an email and he’ll send you some free samples.

We truly enjoyed our time with PJ and loved watching the delicate process with witch he makes every batch of coffee. Thank you again to Rubel Roasting and PJ for allowing us to spend the day with you!

For Itunes click HERE

For Android users click HERE

Monday 10-15-18

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15-12-9-6-3 reps for time of:
Dumbbell hang clean and jerks
Weighted pull-ups

Use one of the dumbbells for your weighted pull-ups.

Men: 50-lb. dumbbells
Women: 35-lb. dumbbells

Scaling
This workout should be completed relatively quickly.
Choose a weight for the dumbbells that allows you to complete the set of 15 unbroken.
The pull-ups might need to be broken into several sets.
Choose a modification that is more challenging than you would normally use for standard pull-ups.

Intermediate & 55+ RXOption
15-12-9-6-3 reps for time of:
Dumbbell hang clean and jerks
Strict pull-ups

Men: 35-lb. dumbbells
Women: 20-lb. dumbbells

Beginner Option
15-12-9-6-3 reps for time of:
Dumbbell hang clean and jerks
Jumping pull-ups with slowed descent

Men: 20-lb. dumbbells
Women: 10-lb. dumbbells

Friday 10-12-18

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Workout 18.4

Diane
21-15-9 reps of:
Deadlifts, 225 lb. / 155 lb.
Handstand push-ups
Then,
21-15-9 reps of:
Deadlifts, 315 lb. / 205 lb.
50-ft. handstand walk after each set

Time cap: 9 minutes

Variations:
Rx’d: (Ages 16-54)
Men deadlift 225 lb. then 315 lb.
Women deadlift 155 lb. then 205 lb.

Scaled: (Ages 16-54)
Men deadlift 135 lb. and perform hand-release push-ups, then deadlift 185 lb. and bear crawl
Women deadlift 95 lb. and perform hand-release push-ups, then deadlift 135 lb. and bear crawl

Teenagers 14-15:
Boys deadlift 135 lb. then 185 lb.
Girls deadlift 95 lb. then 135 lb.

Scaled Teenagers 14-15:
Boys deadlift 75 lb. and perform hand-release push-ups, then deadlift 95 lb. and bear crawl
Girls deadlift 55 lb. and perform hand-release push-ups, then deadlift 75 lb. and bear crawl

Masters 55+:
Men deadlift 185 lb. and push press 95 lb., then deadlift 255 lb. and perform sets of 10 handstand push-ups in place of handstand walks
Women deadlift 125 lb. and push press 65 lb., then deadlift 165 lb. and perform sets of 10 handstand push-ups in place of handstand walks

Scaled Masters 55+:
Men deadlift 115 lb. and perform hand-release knee push-ups, then deadlift 155 lb. and bear crawl
Women deadlift 80 lb. and perform hand-release knee push-ups, then deadlift 105 lb. and bear crawl

Thursday 10-11-18

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4 rounds, each for time, of:
Assault Bike 1 mile

Rest as needed between efforts.

55+ RX
Same

Scaling
Rest enough between rounds so that each effort can be performed at high intensity.
Intermediate athletes can perform this as prescribed.
Beginners can reduce the rounds and distance.

Beginner Option
3 rounds, each for time, of:
Bike ½ mile
Rest as needed between efforts.

Tuesday 10-9-18

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For max reps at each station:
Tabata chest-to-bar pull-ups
Rest 1 minute
Tabata sit-ups
Rest 1 minute
Tabata seated shoulder presses
Rest 1 minute
Tabata good mornings
Rest 1 minute
Tabata jumping back squats

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals.

Men: 75-lb. presses and squats
Women: 55-lb. presses and squats

Scaling
As fatigue sets in, it will be difficult to perform several exercises in this Tabata workout unbroken for the full 20 seconds in each round. Modify the movements and loads so you can complete the first few rounds of each interval without needing to break, particularly in the pull-ups, presses and squats.

Intermediate & 55+ RX Option
For max reps at each station:
Tabata pull-ups
Rest 1 minute
Tabata sit-ups
Rest 1 minute
Tabata seated shoulder presses
Rest 1 minute
Tabata good mornings
Rest 1 minute
Tabata jumping back squats

Men: 45-lb. presses and squats
Women: 35-lb. presses and squats

Beginner Option
For max reps at each station:
Tabata ring rows
Rest 1 minute
Tabata sit-ups
Rest 1 minute
Tabata seated shoulder presses
Rest 1 minute
Tabata good mornings
Rest 1 minute
Tabata back squats

Men: 35-lb. presses, good mornings and squats
Women: 22-lb. presses, good mornings and squats

Monday 10-8-18

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Touch & Go Clean and jerk
3-3-3-3-3 reps

Scaling
Few athletes will need to scale this lifting day.
Experienced athletes can go as heavy as possible,
while newer athletes can use this workout as an opportunity to drill the movements.
Both the clean and the jerk are technical lifts that should be practiced in the warm-up.

In this episode of the Coast Range Podcast, we talk with the C.E.O. of Fishwise Tobias Aguiree about the threats that face our oceans and fisheries and more importantly what we can do as consumers to help the sustainability of our fishing industry.