Greetings RAW Warriors,
Yesterday was a long one for me, didn't get in a blog post due to a trip I took. Got back not too late but I didn't get up a post at all.
Here is today's FitRanX Bodyweight Workout of the Day from FitRanX HQ:
Level 0-3
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Body Weight Tricep Extensions x8
2. Bowing Crunch x8
3. Line Jumps x8
4. Reaching Lunge x8
5. Plank x8
6. Mountain Climber x8
Level 4-6
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Decline Push-Up x8
2. V-Abs x8
3. Frog Leap x8
4. Jump Squat w/ Knee Tuck x8
5. Plank to Tricep Extension x8
6. Burpee x8
Check Out The Video Library Here:
http://www.youtube.com/myfitranx
------------
I took in another 5K race today and had a great time, running with friends in the area and competing against a lot of good local competition, both male & female. There is a local 13 year old girl that runs pretty darn quick for her age, I narrowly beat her today, and narrowly beat her last week in a race, too. Goes to show it doesn't matter what age you are, time is still the thing you are battling against! :)
I also did some chatting with area runners and race organizers about a 5K Challenge Series to run next summer for area races. Things are in talks right now, but its looking like a great option for next year, to offer such a Series for area runners who would run in 3 area 5K's and tally up their collective times in each race, then competing for age group titles as a whole, plus top male/female overalls too.
It would be a big project but one worth setting up, as a way to generate even more interest in area 5K's and perhaps even end it with a new race too.
----------
Need a guide to read this weekend? Check them out at http://tinyurl.com/rkofp for a 99 cent guide to read on your Kindle.
------------
Well, be on the lookout for the next phase of the RABC workouts, starting tomorrow for Monday's main RABC workout.
------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Finley FitRanX
Coach Rick Karboviak
More than just some at-home workouts - find solid programs and products to help you with your fitness goals!
Saturday, June 22, 2013
Thursday, June 20, 2013
6/20's extra post...
Greetings once again,
I forgot today's FitRanX HQ's BW WARRIOR WORKOUT!
ALL Levels
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Alternating Lunges / Jumping Lunges x8
2. Clapping Push-Ups x8
3. Lying Knee Tucks x8
4. Sumo Squat x8
5. Line Jumps x8
6. Bowing Crunches x8
Check Out The Video Library Here:
http://www.youtube.com/myfitranx
I forgot today's FitRanX HQ's BW WARRIOR WORKOUT!
ALL Levels
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Alternating Lunges / Jumping Lunges x8
2. Clapping Push-Ups x8
3. Lying Knee Tucks x8
4. Sumo Squat x8
5. Line Jumps x8
6. Bowing Crunches x8
Check Out The Video Library Here:
http://www.youtube.com/myfitranx
Daily RAW, 6/21/13
Greetings RAW Warriors,
Today we'll get started with the FitRanX BW Workout of the Day from FR HQ:
FitRanX BW WOD:
Level 0-3
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Diamond Push-Ups on Knees x8
2. Crunches x8
3. Split Shuffle x8
4. Close Stance Bodyweight Squat x8
5. Flutter Kicks x8
6. Jumping Jacks x8
Level 4-6
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Diagonal Lunge x8
2. Leg Thrust x8
3. Run in Place x8
4. Diamond Push-Ups x8
5. Body Saw x8
6. Gator Crawls x8
Check Out The Video Library Here:
http://www.youtube.com/myfitranx
-----------
I found an interesting quick article on foam rolling and roller devices being used for athletes. Doesn't really look like there is a downside to it, and after 12 years of using such devices myself, I find them very helpful with warm-ups and recovery techniques. Here is the link:
http://www.runnersworld.com/stretching/roller-massage-ups-flexibility-without-harming-strength
When The Stick device came out, the franchise I worked for had a deal with the company and we had access to using The Stick devices for our athletes. I bought my own and later carried them to every track/XC practice and meet for the teams I coached for. I have been using The Stick and other stick-like rollers for years now. One of my favorites lately is a spiky roller you can get at Target right now, its only about $16 and is pretty nice to use.
Think about getting one if you have difficulty warming-up and have tight, sore areas when you stretch & relax at night after a hard run or workout session.
----------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Finley FitRanX
Coach Rick Karboviak
Today we'll get started with the FitRanX BW Workout of the Day from FR HQ:
FitRanX BW WOD:
Level 0-3
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Diamond Push-Ups on Knees x8
2. Crunches x8
3. Split Shuffle x8
4. Close Stance Bodyweight Squat x8
5. Flutter Kicks x8
6. Jumping Jacks x8
Level 4-6
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Diagonal Lunge x8
2. Leg Thrust x8
3. Run in Place x8
4. Diamond Push-Ups x8
5. Body Saw x8
6. Gator Crawls x8
Check Out The Video Library Here:
http://www.youtube.com/myfitranx
-----------
I found an interesting quick article on foam rolling and roller devices being used for athletes. Doesn't really look like there is a downside to it, and after 12 years of using such devices myself, I find them very helpful with warm-ups and recovery techniques. Here is the link:
http://www.runnersworld.com/stretching/roller-massage-ups-flexibility-without-harming-strength
When The Stick device came out, the franchise I worked for had a deal with the company and we had access to using The Stick devices for our athletes. I bought my own and later carried them to every track/XC practice and meet for the teams I coached for. I have been using The Stick and other stick-like rollers for years now. One of my favorites lately is a spiky roller you can get at Target right now, its only about $16 and is pretty nice to use.
Think about getting one if you have difficulty warming-up and have tight, sore areas when you stretch & relax at night after a hard run or workout session.
----------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Finley FitRanX
Coach Rick Karboviak
Wednesday, June 19, 2013
Daily RAW: 6/20/13
Greetings RAW Warriors,
Today's routine is once again from the RABC Manual for Phase I, Week 1.
Deadlifts: 3 x 5
Bench Press: 3 x 5
All Star Sit Ups: 3 x 5 per side
DB Rows or BB Rows: 3 x 8
Optional: KB Swings: 1 minute x 4-5 times
4 Minute Warning: 20/10 x 2 each exercise
Alternating Lunges
Side to Side Hops
Push-Ups
Total Body Extensions
---------
I changed up the Facebook page for RABC and renamed it Finley FitRanx, so now you may find it here if you want to keep updated when I post stuff up in regards to that program: http://facebook.com/finleyfitranx
I felt the change was needed to help promote more of the FitRanX program offerings and create more awareness for it.
Next week I am starting up a couple people with the FitRanX program, so if you want to join them or get going by yourself or with a friend or two, let me know ASAP. Call or text at 701-361-3101 for information. Cost is 12 sessions for $99, evals are free and so is the Level/Rank Testing when you reach those points in your fitness improvements.
I'm heading into Week 2 with the VB team on the SPARTA FitRanX methods. Tonight is our first session of the week and the 2nd one is set for Friday.
"Just The Workouts" and Just Swing It!" are having a fun little contest this week in who is making the most sales. JSI is currently in the lead but JTW is showing why its a veteran of Kindle guide sales for me and is steadily catching up to JSI as the month goes on. Both guides are helping people and cost less than a 2 liter of Coke when combined together. Check them out at http://tinyurl.com/rkofp
--------------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Finley FitRanX
Coach Rick Karboviak
Today's routine is once again from the RABC Manual for Phase I, Week 1.
Deadlifts: 3 x 5
Bench Press: 3 x 5
All Star Sit Ups: 3 x 5 per side
DB Rows or BB Rows: 3 x 8
Optional: KB Swings: 1 minute x 4-5 times
4 Minute Warning: 20/10 x 2 each exercise
Alternating Lunges
Side to Side Hops
Push-Ups
Total Body Extensions
---------
I changed up the Facebook page for RABC and renamed it Finley FitRanx, so now you may find it here if you want to keep updated when I post stuff up in regards to that program: http://facebook.com/finleyfitranx
I felt the change was needed to help promote more of the FitRanX program offerings and create more awareness for it.
Next week I am starting up a couple people with the FitRanX program, so if you want to join them or get going by yourself or with a friend or two, let me know ASAP. Call or text at 701-361-3101 for information. Cost is 12 sessions for $99, evals are free and so is the Level/Rank Testing when you reach those points in your fitness improvements.
I'm heading into Week 2 with the VB team on the SPARTA FitRanX methods. Tonight is our first session of the week and the 2nd one is set for Friday.
"Just The Workouts" and Just Swing It!" are having a fun little contest this week in who is making the most sales. JSI is currently in the lead but JTW is showing why its a veteran of Kindle guide sales for me and is steadily catching up to JSI as the month goes on. Both guides are helping people and cost less than a 2 liter of Coke when combined together. Check them out at http://tinyurl.com/rkofp
--------------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Finley FitRanX
Coach Rick Karboviak
Tuesday, June 18, 2013
Daily RAW: FitRanX WOD, Fitness Guide
Greetings RAW Warriors,
Today's Workout of the Day from FitRanX is here:
BODY WEIGHT WOD:
ALL Levels
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Ninja Squats x8
2. Bicycle Crunches x8
3. Spiderman Push-Ups x8
4. Jumping Lunges x8
5. Crunch w/Leg Lift x8
6. Sprints x8
Check Out The Video Library Here:
http://www.youtube.com/myfitranx
----------
Be on the lookout for a special fitness guide I am going to produce for my series of Kindle guides. A lot of my guides are based on sports workouts and running workouts, so maybe its time for a good old fitness tips & tricks guide. There are tricks to make the tips work for you. Nothing crazy, just strategies.
Until then, grab a copy of a guide you may like for only 99 cents a guide at http://tinyurl.com/rkofp
---------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Today's Workout of the Day from FitRanX is here:
BODY WEIGHT WOD:
ALL Levels
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Ninja Squats x8
2. Bicycle Crunches x8
3. Spiderman Push-Ups x8
4. Jumping Lunges x8
5. Crunch w/Leg Lift x8
6. Sprints x8
Check Out The Video Library Here:
http://www.youtube.com/myfitranx
----------
Be on the lookout for a special fitness guide I am going to produce for my series of Kindle guides. A lot of my guides are based on sports workouts and running workouts, so maybe its time for a good old fitness tips & tricks guide. There are tricks to make the tips work for you. Nothing crazy, just strategies.
Until then, grab a copy of a guide you may like for only 99 cents a guide at http://tinyurl.com/rkofp
---------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Monday, June 17, 2013
Daily RAW: 6/18 FitRanX & Finley FitRanX Openings
Greetings RAW Warriors,
Here's today's FitRanX BW Workout of the Day, straight from FitRanx HQ:
Level 0-3
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Sun Gods x8
2. Supermans x8
3. Bear Crawl x8
4. Calf Jumps x8
5. Planks x8
6. Total Body Extension x8
Level 4-6
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Single Leg Bridge x8
2. Kneeling Heel Touches x8
3. Mountain Climbers x8
4. Pistol Squats x8
5. Lying Hip Raises x8
6. Single Leg Burpee x4 on each side
Check Out The Video Library Here:
http://www.youtube.com/myfitranx
I still have openings for FitRanX workout sessions, for both general fitness and for the sports performance "SPARTA" FitRanX case study protocol.
FitRanX has the camaraderie of other fitness programs and boot camp programs out there, but with a unique Worldwide Fitness Ranking System to back it up. Other programs just give you workouts to do, while FitRanX provides you with Ranks to move & level up to, as you progress through the workouts and boost your fitness levels. Other programs do not have this type of ranking system! That's why I wanted to start up the FitRanX program in Finley, after looking at all the other boot camp programs out there and other, new popular programs. It's fitness ranking system is unlike any other I have seen, and its why I am sold on the entire system.
Workouts are only 30 minutes of your time, or 60 minutes of your time if you do the SPARTA FitRanX program.
Contact me today when you want to start up!
Text or call me at 701-361-3101 to get going ASAP with Finley FitRanX!
------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Here's today's FitRanX BW Workout of the Day, straight from FitRanx HQ:
Level 0-3
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Sun Gods x8
2. Supermans x8
3. Bear Crawl x8
4. Calf Jumps x8
5. Planks x8
6. Total Body Extension x8
Level 4-6
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Single Leg Bridge x8
2. Kneeling Heel Touches x8
3. Mountain Climbers x8
4. Pistol Squats x8
5. Lying Hip Raises x8
6. Single Leg Burpee x4 on each side
Check Out The Video Library Here:
http://www.youtube.com/myfitranx
I still have openings for FitRanX workout sessions, for both general fitness and for the sports performance "SPARTA" FitRanX case study protocol.
FitRanX has the camaraderie of other fitness programs and boot camp programs out there, but with a unique Worldwide Fitness Ranking System to back it up. Other programs just give you workouts to do, while FitRanX provides you with Ranks to move & level up to, as you progress through the workouts and boost your fitness levels. Other programs do not have this type of ranking system! That's why I wanted to start up the FitRanX program in Finley, after looking at all the other boot camp programs out there and other, new popular programs. It's fitness ranking system is unlike any other I have seen, and its why I am sold on the entire system.
Workouts are only 30 minutes of your time, or 60 minutes of your time if you do the SPARTA FitRanX program.
Contact me today when you want to start up!
Text or call me at 701-361-3101 to get going ASAP with Finley FitRanX!
------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Sunday, June 16, 2013
Daily RAW: 6/17/13
Greetings RAW Warriors,
Today we are going back to a regular Phase I of the RABC Plan, doing 3x5 for sets/reps on Bench & Deadlifts, plus we'll stick with the 4-Minute Warning styles using 20/10 x 2 per exercise.
Daily RAW: 6/17/13
Deadlifts: 3 x 5
Bench Press: 3 x 5
Band Rows or Bent-Over Rows: 3 x 8
Windmills: 3 x 5 per side
4 Minute Warning: 20/10 work/rest x 2 per exercise
Push-Ups
Bodyweight Squats
Total Body Extensions
Burpees
-------------
FitRanX Routines: Here's an all-levels bodyweight routine from FitRanX HQ -
ALL LEVELS
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Skater Hops x8
2. Alternating Rolling T's x8
3. Single Leg Burpee x4 on each side
4. Reverse Lunge x4 on each side
5. Body Saw x8
6. Gator Crawls x8
Check Out The Video Library Here:
http://www.youtube.com/myfitranx
---
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Today we are going back to a regular Phase I of the RABC Plan, doing 3x5 for sets/reps on Bench & Deadlifts, plus we'll stick with the 4-Minute Warning styles using 20/10 x 2 per exercise.
Daily RAW: 6/17/13
Deadlifts: 3 x 5
Bench Press: 3 x 5
Band Rows or Bent-Over Rows: 3 x 8
Windmills: 3 x 5 per side
4 Minute Warning: 20/10 work/rest x 2 per exercise
Push-Ups
Bodyweight Squats
Total Body Extensions
Burpees
-------------
FitRanX Routines: Here's an all-levels bodyweight routine from FitRanX HQ -
ALL LEVELS
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Skater Hops x8
2. Alternating Rolling T's x8
3. Single Leg Burpee x4 on each side
4. Reverse Lunge x4 on each side
5. Body Saw x8
6. Gator Crawls x8
Check Out The Video Library Here:
http://www.youtube.com/myfitranx
---
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
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