Warm up
Combo Activation #13
3x
2x Sampson stretch + worlds greater stretch (hold for 3 count)
Dynamic walk + toy soldier combo 10 ft each direction
Boot strap squats 10 reps
Push up toe reach 10 reps
Lateral band walk 10 ft each direction
Hitch hikers 20 reps
Partner WOD
12 minute ping pong
2x 20 second sprint
2x 3 reps of- 5 mountain climber + stand up
2x 10 bicycles
2x 10 Russian twists
Warm Up
SB warm up #3
3x 6-10 (depending on load) reps of:
Bear hug squats
Bear hug carry 100ft
Deadlifts
Front rack carry 100ft
Ground to shoulder
Overhead carry 100ft
Lateral jumps over SB
WOD
Complete the following:
50 SB deadlifts
40 SB cleans
30 SB shoulder to overhead
20 SB squats
Regular exercise is one of the most effective ways to enhance overall health and extend lifespan. While many understand the general benefits of staying active, the importance of consistency in a daily exercise routine cannot be overstated. Coach Ray Traitz, a seasoned health and fitness expert with over two decades of experience, has dedicated his career to promoting the benefits of a consistent exercise regimen. Through his work with clients and personal experimentation, Coach Traitz emphasizes how a daily exercise routine can transform lives and boost longevity.
1. Dr. Kenneth Cooper, Cooper Institute:
Cardiovascular Health: Dr. Cooper's research shows that regular aerobic exercise strengthens the heart, lowers blood pressure, and improves circulation, significantly reducing the risk of cardiovascular diseases.
Metabolic Function: Consistent exercise enhances metabolic processes, leading to better regulation of blood sugar levels and reducing the risk of type 2 diabetes.
Inflammation Reduction: Regular physical activity decreases chronic inflammation, a key factor in many age-related diseases.
2. Dr. I-Min Lee, Harvard Medical School:
Mental Health: Dr. Lee's studies indicate that regular exercise reduces the risk of depression and anxiety, improving overall mental well-being and cognitive function.
Bone Density: Weight-bearing exercises help maintain bone density, reducing the risk of osteoporosis and fractures in older adults.
Longevity: Her research suggests that maintaining a regular exercise routine can add years to your life by reducing the risk of chronic diseases and promoting a healthier lifestyle.
3. Dr. James O’Keefe, Saint Luke’s Mid-America Heart Institute:
Muscular Strength: Dr. O’Keefe’s research highlights how strength training preserves muscle mass, improves mobility, and prevents sarcopenia, the age-related loss of muscle mass.
Immune Function: Regular moderate exercise boosts the immune system, making the body more efficient at fighting infections and diseases.
Quality of Life: Consistent exercise improves overall quality of life, enhancing physical performance, energy levels, and emotional well-being.
1. Mark’s Transformation Mark, a 50-year-old client, struggled with high blood pressure and low energy levels. With Coach Traitz’s guidance, Mark committed to a daily exercise routine focusing on cardiovascular activities and strength training. Within six months, his blood pressure normalized, and he experienced a significant increase in energy and vitality.
2. Lisa’s Journey Lisa, a 40-year-old client, faced weight management issues and chronic stress. By following a personalized daily exercise program created by Coach Traitz, Lisa managed to lose weight, reduce stress, and improve her overall mental health. Her newfound consistency in exercising has transformed her lifestyle.
3. Tom’s Success Tom, a 60-year-old client, was concerned about his bone density and muscle loss. Coach Traitz introduced him to a regimen of weight-bearing exercises and resistance training. Over time, Tom's bone density improved, his muscle mass increased, and he felt more agile and robust.
Start with Realistic Goals
Set achievable fitness goals to stay motivated and avoid burnout.
Mix Up Your Routine
Incorporate various types of exercise, including aerobic, strength training, flexibility, and balance activities, to keep your routine engaging.
Schedule Your Workouts
Treat your exercise sessions like important appointments. Consistency is key.
Listen to Your Body
Pay attention to your body's signals to avoid overtraining and injuries.
Find a Workout Buddy
Exercising with a friend can make your workouts more enjoyable and keep you accountable.
For personalized guidance on creating and maintaining a consistent daily exercise program, consider hiring Coach Ray Traitz as your trusted health, fitness, nutrition, and strength coach. With his extensive expertise and dedication to your well-being, Coach Traitz can help you achieve lasting improvements in health, vitality, and longevity.
To learn more or schedule a consultation, contact Coach Ray Traitz at amrapfitness@hotmail.com
Dork
6 rounds for time of:
60 double-unders
30 kettlebell swings
15 burpees
Men: 1.5-pood kettlebell
Women: 1-pood kettlebell
Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant who served a tour in Iraq before that.
He had a big presence in his local CrossFit community, coaching and training at several affiliates, including CrossFit Craic, CrossFit Florian, CrossFit Together and CrossFit HomeBase.
He is survived by his girlfriend, Sarah Wessman, and many other beloved friends and family members.