Lonnie Day@sassage86

Coach @optimalperformance18
Athlete @optimalperformance18
Dabble in Airsoft
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Lonnie Day

Reposted from @optimalperformance18 - Todays High Intensity Workout is a Crossfit benchmark workout called "Mary". This is a more advanced movement WOD compared to what we usually post but it gives a good goal for you to work towards. Scale portions as needed if you are unable to perform a movement.

Breakdown:

Handstand Push-Ups - These can be done in a number of ways; against the wall, free standing, or scaled as a pile push-up from a box. No matter the form chosen keep good form to prevent injury.

Alternating Pistols - Another advanced movement, these can be done straight up or in a scaled version using assistance of some kind. The pistol squat is a great movement for building leg strength.

Pull-Ups - Maintain perfect form throughout your pull-ups. Try to stick with strict pull-ups to build up good form.

#optimalperformance18 #op18 #dontbeahero #wod #wodoftheday #wods #crossfit #fitness #fitnesslife #fitnessfreak #fitnessaddict #usarmy #handstandpushups #pullups #pistolsquat #complexmovement #puttinginwork #hardwork #highintensitytraining #hiitworkout - #regrann


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Lonnie Day

Reposted from @optimalperformance18 - Its Thorsday again, so that means it's time for our Viking Workout!!! This week we have named the Workout "Freya". This should be a sprint of a workout and you need to push yourself to score a great time.

Breakdown:

Rope Climb - This will be a 15ft rope climb and should be fairly straightforward, if you can keep your form strong it should use very little energy.

Sprint - The 40m sprint begins as soon as you come off the rope and grab your hammer (20lbs sledge). This sprint will end at your tire the first time and touching the rope the 2nd. Don't forget your hammer either trip and run hard.

Hammer Tires - 20 hammer tires is next, deliver full blows with the hammer switching hands on each strike to get an even workout.

#optimalperformance18 #op18 #dontbeahero #thorsday #vikings #viking #norse #warriorspirit #vikingworkout #wod #wods #crossfit #fitness #fitnesslife #fitnessfreak #fitnessaddict #usa #usarmy #2019goals #ropeclimb #hammerworkout #sprintworkout - #regrann


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Lonnie Day

Reposted from @optimalperformance18 - 21,097 meters is the distance you'll cover for Active Recovery today. Remember these should be done at about 70% threshold for you personally. It may seem like a lot but this is a great time to listen to a book on tape and get in the groove or watch a podcast you enjoy.

Breakdown:

Active Recovery - The key here is the slow pace and long distance to stretch and loosen any sore muscles you may be having for a stretch session afterwards. Active Recovery is not the exciting workouts we do to tell our friends but they allow our bodies the chance to catch up so we can get back to the brag worthy workouts later

#optimalperformance18 #op18 #dontbeahero #knowledge #knowledgeispower #worksmarternotharder #perfectform #fitness #fitnesslife #fitnessfreak #fitnessaddict #usa #usarmy #virginia #ohio #recoveryday #activerecovery #stretching #preppingfortomorrow #longandslow #dontgiveup #2019goals - #regrann


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Lonnie Day

Reposted from @optimalperformance18 - Move those weights!!!! Today is strength training for our workout and this one has a pretty technical movement in it with the clean and jerk. If you like what you have been seeing the last week or so head over to our bio and email us for information on receiving this entire 4 week training plan.

Breakdown:
Rep Scheme - These two lifts are 3 sets at 5 reps each using 72% of your 1 rep max for each movement.

Clean and Jerk - As I stated above this movement is very technical. If just starting out go light and practice the movement. Old hands at lifting weights might consider a spotter. To perform complete a clean to the front rack position then push (jerk) the weight to the overhead position.

Back Squat - This movement is one everyone knows but hates lol. Keep good form throughout, lower to parallel with each rep to ensure good form

#optimalperformance18 #op18 #dontbeahero #knowledge #knowledgeispower #worksmarternotharder #perfectform #fitness #fitnesslife #fitnessfreak #fitnessaddict #usa #usarmy #washingtondc #cincinnati #arlington #cleanandjerk #BackSquat #legdayworkout #strengthtraining #weightlifting #crushinggoals #newyearnewyou - #regrann


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Lonnie Day

Reposted from @optimalperformance18 - This workout will leave you gasping and dripping sweat!!! Every second of these 12 minutes should be quick explosive exercise. This type of workout can be a good indicator or work capacity. It helps to show how your body works under duress.

Breakdown:

Burpees - 10 total then back to the jump rope. Make sure you are controlling yourself throughout the movement so you don't flop downwards and injure your wrist. Form should include both feet back and forward together.

Jump Rope - Double Unders the bane of some people's existence and easy for others. Knock out 25 then get back to the burpees. Remember to breathe during the jump rope section otherwise you are killing your work capacity. Scaling options here is to switch to single unders for 50 reps. This workout is not the time to practice double unders

There you have it, choose options to keep the movements flowing quickly throughout and crush these 12 minutes!!! #optimalperformance18 #op18 #dontbeahero #wod #wodoftheday #wods #crossfit #fitness #fitnesslife #fitnessfreak #fitnessaddict #usa #usarmy #washingtondc #cincinnati #arlington #burpees #jumprope #doubleunders #singleunders #scaling #sprintworkout #dontgiveup #gettingstronger #2019goals - #regrann


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Lonnie Day

She has grown so much and we love her so very much. Today is Ms. Aurora's 2nd birthday today!!!! #niece #2ndbirthday #aurora #rora


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Lonnie Day

Reposted from @optimalperformance18 - Strength Training Day!!! So as mentioned before this is only part of the total programming we offer today. Each day encompasses HIIT style training with Strength or Endiramce. Todays strength portion is a back squat and front squat to a box.

Breakdown:

Back Squat - The quintessential strength training movement that no one likes to do or so we thought. This movement builds core strength as well as lower body. 4 sets of 6 reps at 70%, keep your form tight and do work

Front Squat - This movement is to a box today to help keep from lowering to far into the hole. This changes up the dynamic by moving the bar in front of the shoulders and is another great exercise. Typically these totals will not match for weight so be sure to change out as appropriate. Follow good form and use a spotter if needed.

#optimalperformance18 #op18 #dontbeahero #knowledge #knowledgeispower #worksmarternotharder #perfectform #fitness #fitnesslife #fitnessfreak #fitnessaddict #usa #usarmy #BackSquat #frontsquat #cincinnati #arlingtonva #washingtondc #warriorspirit #strengthtraining #strength #legdayworkout #coreworkout - #regrann


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Lonnie Day

Reposted from @optimalperformance18 - Todays High Intensity Workout is a Hero WOD. It is named after Canadian Forces Private Colin Wilmot, as with all Hero WODs this is in his memory.
We love Hero WODs because they celebrate the life and service that someone has given to their Nation.

Breakdown:
Air Squats - There are 300 total air squats in this workout. Be sure to hit parallel each rep and explode upward to get full hip extension at the top.

Ring Dips - Focus on keeping your form throughout the movement to reduce injury. Lower yourself until the triceps are parallel to the ground before pushing up. Keep a forward lean throughout to help proper movement technique. Scaling is jumping ring dips.

#optimalperformance18 #op18 #dontbeahero #wod #wodoftheday #wods #crossfit #fitness #fitnesslife #fitnessfreak #fitnessaddict #usa #usarmy #washingtondc #cincinnati #squats #ringworkout #ringdips #dips #strongcore #core #herowod #formfirst - #regrann


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Lonnie Day

Reposted from @optimalperformance18 - HAMMER OF THE GODS!!! Today is the day you have all been eagerly anticipating. At OP18 we like to live by the idea of constant and varied exercises. So looking around at what we have we decided to make some Norse Warrior workout.
Breakdown:
Row - This is for time and it's a mile so keep the pace quick but do not gas out early there is a lot of workout left after the 1st row

Box Step Ups - For the these you will be carrying the Hammer (20lbs sledge) for weight. Keep motivated and get your climb done. Pay attention so you dont slip

Hammer Tires - New to our posting history, but a simple exercise. Change hands after each swing and use an overhand swing to hit the tire. Watch for the possible bounce and get that aggression out.

Row, climb, and swing your hammer like Vikings of the past raiding a village. Let us know what you think of our workout below.
#optimalperformance18 #op18 #dontbeahero #wod #wodoftheday #wods #crossfit #fitness #fitnesslife #fitnessfreak #fitnessaddict #usa #usarmy #viking #vikings #norse #hammerworkout #rowing #boxstepups #warriorspirit #warriormindset #trainhard - #regrann


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Lonnie Day

Reposted from @optimalperformance18 - This day is just as important as any hard workout day because it gives you a slight rest while still getting an easy workout in to help fight muscle soreness and prep for in depth stretching.

For those who are new here to us at OP18, active recovery workouts are designed to be long and slower. They provide an great way to warm the body up for serious stretching and get you ready for tomorrows workout.

This 10k should be done around 70% of max ability, meaning quick enough to be of benefit but not killing yourself during the 10,000m. Rest up and stretch, because tomorrow is Viking Thursday!!! #optimalperformance18 #op18 #dontbeahero #knowledge #knowledgeispower #worksmarternotharder #perfectform #crossfit #fitness #fitnesslife #fitnessfreak #fitnessaddict #usa #usarmy #recovery #activerecovery #warmup #10k #rowing #preppingfortomorrow #cincinnati #arlingtonva - #regrann


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Lonnie Day

Reposted from @optimalperformance18 - Today is Strength Day on our new schedule and here we have a workout designed to build muscle in the upper body. 4 sets of 6 reps using 70% of guy our one rep max. Using both types of bench press forces your muscles to work slightly differently due to the change in direction the bar travels increasing your benefits.

Breakdown:

Bench Press - This is a weightlifting standard, however ensure you have a spotter for safety reasons at all times. Using roughly the same grip as a push-up lower the bar until your arms get to 90 degrees and push back up.

Incline Bench Press - By changing to the incline it forces your muscles you just used to now work on a slightly different plane. The incline bench will see the bar travel in the same vertical direction as the bench press while changing your body angle. Again ensure you have a spotter available for safety reasons.
#optimalperformance18 #op18 #dontbeahero #workout #workouts #strength #strengthtraining #benchpress #inclinebench #bench #gettingstronger #usarmy #usa #virginia #washingtondc #arlington #cincinnati #michigan #ohio - #regrann


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Lonnie Day

Reposted from @optimalperformance18 - Today begins our new scheduling and we couldn't be more excited!!! Todays high intensity workout is "Cindy". Its a 20 minute workout that will leave you drenched and tired if you get after it

Breakdown:
Pull-Ups - Its only 5 at first but by the end its 5 and you are struggling. Keep good form throughout the movement and break them up rather then skimp on form.

Push-Ups - 10 of these, remember elbows in and make sure those triceps are parallel to the floor. Keep good form throughout as always.

Air Squats - 15 this time and this may feel like the rest period unless you speed up here to increase round counts. Hit parallel on each rep then spring back to full extension of the hips.

#optimalperformance18 #op18 #dontbeahero #wod #wodoftheday #wods #crossfit #fitness #fitnesslife #fitnessfreak #fitnessaddict #usa #washingtondc #cincinnati #cindy #pushup #pullups #squats #dontgiveup #crushit #usarmy #trainingtips #workhard - #regrann


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