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3/31/2020 1 Comment

Workout At Home Wednesday 200401

Grab an old back pack and load it with a few items wrapped in towels for weight. Adjust weight in the backpack as you see fit. Grab a neighbor or a friend and invite them to work out with you and just get moving!!! Don't forget to post your score in the comments.

5 ROUNDS FOR TIME
400m Backpack Run
20 Backpack Sumo DL
1:00 Backpack Overhead Hold
​(Score is time)



Notes

Let’s test that overhead shoulder stamina, while under some fatigue! The main focus of today’s workout is that 1:00 Overhead Hold - hello shoulders and midline. See if you can go unbroken for at least the first two rounds ...rest when you must, not when you want to.



WARM-UP

​2 ROUNDS
:30 seconds each
​Jumping Jacks
Air Squats
Shuffle Splits
Push Ups
Sampson Stretch Left
Sampson Stretch Right

Into ...
2 ROUNDS
100m Jog
10 Good Morning
:30 Overhead Hold


1 Comment

3/31/2020 3 Comments

Coach Art on The Alamo Hour

Every now and then you get to be part of something meaningful and cool. Recently, I've had the privilege to be on a few podcasts, something I've never done before. Below is the link to The Alamo Hour hosted by my good friend Justin Hill of Hill Law Firm. He recently started a podcast and has a few episodes on his website. Click the picture below to listen to our conversation about staying fit and healthy during this COVID-19 crisis.
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Click the picture to listen to the podcast.

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Justin Hill, Host of The Alamo Hour
About Justin

I moved to San Antonio in 2007 after graduating from Baylor Law School, and before that, Texas A&M University. My home is in the heart of San Antonio, and I purposefully moved my office to be near it this year. I share my home with my wife, my loyal sidekick, Winston, some chickens and peacocks, and a hive of bees (soon to be two). Outside of my work as a personal injury lawyer, I’ve cultivated some gardening and beekeeping skills that keep me busy and inspired. Most importantly, I have met friends that have become family through just living in San Antonio, Fiesta-ing, and immersing myself in the city.
3 Comments

3/30/2020 1 Comment

Workout At Home Tuesday 200331

Grab an old back pack and load it with a few items wrapped in towels for weight. Adjust weight in the backpack as you see fit. Grab a neighbor or a friend and invite them to work out with you and just get moving!!! Don't forget to post your score in the comments.

EMOM x 15 MINUTES
MIN 1 - :50 MAX Double-Unders or Air Squats
​MIN 2 - :50 MAX Backpack Lunges
MIN 3 - :50 MAX Plank Rotations
All 3 above is considered 1 round. Perform 5 total rounds totaling 15 minutes. :50 seconds of work each minute resting for :10 seconds
OPTIONAL FINISHER
​
“TABATA”
8 ROUNDS (:20 ON / :10 OFF)*
MOVT 1 - Hollow Rocks
MOVT 2 - Sit-Ups
Alternate between movements. Each movement will be completed 4 times.

Notes

Are you able to keep the same number of reps for all 5 rounds? Do not set the backpack down or come out of that plank during the :50! The Lunges will be your opportunity to catch your breath and lower the heart rate before getting it right back up with double-unders or single-unders.

​
WARM-UP

EMOM x 6 MINUTES
MIN 1 - :50 Single-Unders
MIN 2 - :50 Alt. Lunges
MIN 3 - :50 Plank Hold (:25 in a tall plank on hands; :25 on forearms)*
​*In the second round, switch to alt. Plank rotations
1 Comment

3/30/2020 0 Comments

5 Ways To Stay Healthy During COVID-19

We know staying indoors is hard. Especially when it seems like there isn't an end to the "shut down". We've come up with 5 helpful tips that can keep you moving towards maintaining your health and sanity.
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1. Clean Up Your Diet

Your diet should not be something short term. It is the way you habitually eat. Plan on doing this the rest of your life! It needs to be something you can live with as well as produce the results you hope to achieve. When shopping, stick to the perimeter of the store where all the fresh meats and vegetables are. Try and stay away from all the processed food in the isles.


2. Exercise

The benefits of exercising are practically endless. Many ailments people encounter in life can be healed or prevented by creating a regular workout schedule. Get outside in your back yard, or your neighborhood streets and just start moving. If you have any type of equipment, start using it. There are lots of resources online that can help with work out ideas. Move for 30 minutes at least 3 times a week. 
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3. Sleep

Many of us have busy lives and are always on the go. Adequate sleep is vital for us to function properly. If you can’t get a straight 7 hours during the night schedule a nap to recoup the missed time. Keep your sleep schedule the same, go to bed and get up at the same time every day. There is a reason why our pets are always happy and I'm pretty sure it's because of all the naps they take.
4. Multiple Activities

While yes, binge watching Tiger King can be amusing don't get stuck in front of the TV for multiple hours. Take this time to do something different. Put together that puzzle that has been on your shelf. Read a book that someone gave you 5 years ago. Make a list of all the things you've wanted to do inside your house/apartment and get those done. You'll feel more accomplished after completing something rather than 4 hours on Netflix.
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5. Socialize

Staying home doesn't meant you can't visit family. With todays technology its easier to see people without have to physically be in front of someone. Don't text, pick up the phone and make a voice call or use video and get on FaceTime or Zoom. Talking with someone can reduce stress and anxiety.



Setting goals are important. Goals keep you focused and on track. But, don’t forget the big picture. Long term health and wellness while enjoying the process. Your fitness lifestyle shouldn’t have an end date, like when the summer clothes go away for the winter or your yearly vacation to the beach has passed. Instead, make it part of your routine, an essential part of your life. It is never too late to make a change in our health and fitness level.
0 Comments

3/29/2020 2 Comments

Workout At Home Monday 200330

Grab an old back pack and load it with a few items wrapped in towels for weight. Adjust weight in the backpack as you see fit. Grab a neighbor or a friend and invite them to work out with you and just get moving!!! Don't forget to post your score in the comments.

AMRAP x 14 MINUTES
​400m Run
20 Backpack Thrusters
10 Burpees Over Backpack

(Score is Rounds + Reps)
OPTIONAL FINISHER
2-3 SETS
10 Arnold Presses
20 Alt. Object Slides
​30 Russian Twists

Notes

Can you keep moving at a constant speed throughout the 14 minutes? This means, coming right in from the run and picking that backpack up; once you complete the Thrusters, place the backpack on the floor and jump down into those Burpees. Just think ... one rep at a time!

Warm-Up

1 ROUND
100m Run
10 Backpack Front Squats
5 Up-Downs over DB
Into ...
1 ROUND
100m Run
10 Backpack Push Press
5 Burpees over DB
Into ...
1 ROUND
100m Run
10 Backpack Thrusters
5 Burpees over DB


​Substitution

You can substitute the backpack for a single dumbbell. Hold the DB horizontal, one DB head in each hand, and get those thrusters done. Set the DB down and do the burpees over the DB.
2 Comments

3/27/2020 0 Comments

Workout At Home Saturday 200328

Rest Weekend

IMPORTANCE OF REST AND RECOVERY

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Healthy living is a daily challenge to balance eating right, exercising, working, family, personal time, and fun. The hustle and bustle of daily life can make it very difficult to do things right and fit everything, and everyone into it. At some point your mind and body just need a chance to rest and recover. This phase is just as important as your workouts in order to stay healthy, injury free, see performance gains, and reduce the effects of a plateau.
Read More...

The goal for this weekend is to get out of the house for several hours on both days. Parks, hiking trails, the streets in your neighborhood are all still open. Pack a lunch, grab a portable speaker, a book, something and get out of the house. It's important now more than ever to be outdoors occasionally because we are being told to stay inside. Keep your social distance from others who are out. If you invite family or friends, keep the group small and keep your distance.

If you must workout go for a nice long, easy jog or pick one of the workouts you missed this week and get it done. Be sure to rest at least one day this weekend. 

Support Our Gym

We've partnered with other Texas  gyms to support each other in this unfortunate and stressful time. This Texas United shirt serves as a fundraiser for 30+ gyms to help with relief of some of the potential issues that could come from this mandated closure.

Be sure to use code "UNITED" at checkout for free shipping.
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Click the shirt to order.
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Click the shirt to order.
0 Comments

3/26/2020 2 Comments

Workout At Home Friday 200327

Grab an old back pack and load it with a few items wrapped in towels for weight. Adjust weight in the backpack as you see fit. Grab a neighbor or a friend and invite them to work out with you and just get moving!!! Don't forget to post your score in the comments.

FOR TIME
400m Run
Immediately Into ...
6 ROUNDS
10 Backpack Russian Swing
8 Tuck-Ups w/ Backpack
12 Alt. Jumping Lunges w/ Backpack
Immediately Into...
400m Run
(Score is Time)


Notes

Workout starts and finishes with a run. The run is meant to be fast and just shy of a sprint. Each round is meant to be unbroken so once you start moving, don't stop. The run at the end is meant to be as fast as possible. Work as fast as you can and focus on quick transitions during the 6 rounds of movement.

Warm Up

2 ROUNDS
2:00 Jog
8 Backpack Deadlift
8 Push-up hold plank and tap backpack with each hand
​
8 Alt Jumping Lunges


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Not Free Beer Friday

Normally, we would have free beer Friday. Unfortunately, since the gym is closed that can't happen. However, have no fear! In every effort to support local businesses during this shut down our friends over at Dorcol Spirits now have their Betty beer available at H-E-B at Alon. So, while they too are shut down, support them by heading over to Alon and picking up a six pack or two.
Read More
2 Comments

3/25/2020 1 Comment

Workout At Home Thursday 200326

Grab an old back pack and load it with a few items wrapped in towels for weight. Adjust weight in the backpack as you see fit. Grab a neighbor or a friend and invite them to work out with you and just get moving!!! Don't forget to post your score in the comments.

EMOM x 15 MINUTES
MIN 1 - 20 Backpack Thrusters
MIN 2 - 10 Burpees Over Backpack
MIN 3 - 15 Backpack Sit-ups
(No Measure)

OPTIONAL FINISHER
2-3 SETS
MAX Reps Bent Over Back Pack Rows
-:30 Rest-
MAX Reps Push-Ups
-1:00 Rest b/t Sets-
(No Measure)


Notes

Tough EMOM today with movements that are going to jack that heart rate up. The thrusters need to be fast from the start. Get them done UNBROKEN! When you get to the burpees over the backpack they need to go non-stop so find a manageable pace. You should be aiming to finish under :50 seconds on both the thrusters and burpees. The sit-ups are meant to be unbroken as well. These should give you a chance to get your heart rate down a bit but after the first two rounds this will really start to fatigue your midline. If they get too tough, do them without the backpack. The reps can be scaled back as these will be tough to maintain for some but the goal should be a challenging, yet a sustainable pace.

Warmp Up


EMOM x 9 MINUTES
​Work for the designated amount of time and rest the remaining time each minute.
Min 1 -- :45 Jog (:15 Rest)
Min 2 -- :30 Up-Downs (:30 Rest)...etc
Min 3 -- :30 Tuck Hold
Min 4 -- :30 Run
Min 5 -- :30 Easy Slow Burpees
Min 6 -- 10 Alt Tuck-Ups
Min 7 -- :15 Sprint
Min 8 -- :30 Fast Burpees
Min 9 -- 10 Alt. V-Ups



1 Comment

3/24/2020 1 Comment

Workout At Home Wednesday 200325

Grab an old back pack and load it with a few items wrapped in towels for weight. Adjust weight in the backpack as you see fit. Grab a neighbor or a friend and invite them to work out with you and just get moving!!! Don't forget to post your score in the comments.

EVERY 2:30 FOR 6 SETS*
12 Backpack Clean & Jerk
12 Backpack Overhead Alternating Lunge
24 Mountain Climbers
​(Score is Time Each Set)

​*Perform one set every 2:30 minutes for 6 sets. If you finish the 48 reps in 1:30 then rest the remaining time.

Notes

Go into this workout with a sprint-like mentality, in order to get as much rest as possible. The goal is to see how well we can maintain times for all six sets. Make sure the Backpack weight is doable for unbroken Clean & Jerks and Overhead Lunges! However, going unbroken may not be the best strategy in today’s workout. Notice that immediately after the Clean & Jerks are the Overhead Alt. Lunges. For some, one strategy that might work best is to do 10 or 11 of the 12 Clean & Jerks, set the Backpack down to shake out the arms. After a brief rest, finish the last one or two Clean & Jerks, and then keep the Backpack overhead to move directly into the lunges.

Warmp Up

2 ROUNDS
20 Jumping Jacks
20 Push-up Plank Shoulder Taps
20 Alt. Bodyweight Lunges*

*Perform these bodyweight, but extend both arms overhead to practice pressing up, with arms locked out as you perform alternating lunges 

Into ...
2 ROUNDS
20 Jumping Jacks
12 Backpack Deadlift
12 Backpack Push Press
12 Backpack Front Rack Alt. Lunges
1 Comment

3/23/2020 1 Comment

Workout At Home Tuesday 200324

Grab an old back pack and load it with a few items wrapped in towels for weight. Adjust weight in the backpack as you see fit. Grab a neighbor or a friend and invite them to work out with you and just get moving!!! Don't forget to post your score in the comments. ​​​

FOR TIME
400m Run
40 Air Squats
30 Sit-Ups
20 Push-Ups
10 Backpack Ground 2 Overhead
*Optional to wear Backpack for full workout
​(Score is Time)

Notes

*Athlete Goal* – This is what we have been building up to all month long! Consider this workout a sprint to the finish line. We want to see quick transitions from movement to movement. If you want to have extra work, rest for 3-5 minutes after you finish, and repeat to try and match the same time!
Warm Up

1 ROUND
:30  Jog
8 Slow Air Squats (:03 seconds on the way down)
8 Tuck-Ups or Single Leg V-Ups
8 Scap Push-Ups
:20 Plank On Elbows
:20 Hollow Position Hold
Into ...
​1 ROUND
:45 Run
10 Air Squats
10 Hollow Rocks
10 Knee Push-Ups
10 Bent Over Rows With Backpack


1 Comment
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