Matt Drilias Personal Training

[11/21/19]   The Functional Movement Screen has been one of the most useful tools for me to help clients improve the quality of their functional movement -- helping to reduce risk of injury, improve mobility, and reduce chronic pain. Move better, feel better, live better!

Working through a goal setting program, and came upon this bit of wisdom:

"Take a moment to consider the activities you would like to pursue outside of obligations such as work, family and school. The activities you choose should be worthwhile and personally meaningful.

"Without a plan, people often default to whatever is easiest, such as television watching, and waste their private time. If you waste 4 hours a day, which is not uncommon, then you are wasting 1400 hours a year. That is equivalent to 35 40-hour work weeks, which is almost as much as the typical individual spends at his or her job every year.

"If your time is worth $25 per hour, then you are wasting time worth $35,000 per year. Over a 50-year period, that is $1.8 million dollars, not counting interest or any increase in the value of your time as you develop."

Today's challenge: "Murph," in memory of Navy SEAL Lieutenant Mike Murphy, who was killed in Afghanistan June 28th, 2005. Mike was awarded the Medal of Honor. He was also my classmate at Officer Candidate School.

Crossfit.com posts: "This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is."

1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Today's finisher: 3 Rounds of 12 reps Box Jumps, 9 reps Clean & Press, 6 reps Deadlifts. Use a box height that is about 100% of your max vertical jump, 50-60% of your 1RM on the Clean & Press, and 60-70% of your 1RM on the Deadlift. Exercise demos in the comments.

Today's finisher: 50 yard Shuttle Run (5x10yds) and 10 Push-Ups. Repeat. Rest 60 seconds. 50 yard Shuttle Run and 8 Squat Jumps. Repeat. Rest 60 seconds. 50 yard Shuttle Run and 10 Burpees. Repeat. Rest 60 seconds. 50 yard Shuttle Run and 20 Split Squat Jumps. Repeat.

Tips on the Thruster CrossFit with Jason Khalipa

Today's finisher: Fran. Thrusters and Pull-Ups. Rep scheme 21-15-9 or 15-12-9. Try these weights for the thrusters: 95 lbs for men and 65 lbs for women. Or try using 40-50% of your front squat 1RM. If you finish in less than 9 minutes, increase the weight!

https://www.youtube.com/watch?v=sWdo3dxgROI

How to Do a Plyo Push-Up & Clap Push-Up | Boot Camp Workout

Today's finisher: Alternate between Kettlebell Swings and Clap Push-Ups. Rep scheme for Kettlebell Swings is 16, 14, 12, 10, 8, 6, 4, 2. Rep scheme for Clap Push-Ups is 8, 7, 6, 5, 4, 3, 2, 1. Rest 60 seconds, then start 2nd round with 12, 10, 8, 6, 4, 2 Kettlebell Swings and 6, 5, 4, 3, 2, 1 Clap Push-Ups. Use a kettlebell that is 20-35% of your body weight. Exercise demo videos in the comments below.

https://www.youtube.com/watch?v=FRo3b_Pfw3

Like these Workout Lessons !!! Download our official fitness app http://apple.co/1J7guQ7 Check out these Top Rated Women’s Workout Essentials: Shake Weight D...

Dumbbell Hang Power Snatch

Today's Finisher - 3 Rounds: (1) Dumbbell Snatch - 5 with each arm with 75% of 1RM; (2) 15 Box Jumps (12-24" box); (3) 20 Kettlebell Swings (use a kettlebell that is 20-35% of your body weight). Exercise demo videos in the comments below.