Gym: Rafael

Showing posts with label Rafael. Show all posts

Side loading your squats

Rafael enjoys the imbalance of side-loaded squatting!

This exercise is a very simple but VERY effective way to really hit your mid section and engage nearly every muscle in the body simultaneously. It looks like squat, stands like a squat, and IS a squat but it doesn't hit the muscles the same way as a regular squat does! Pretty simply, you're going to just load ONE side of the body and hold onto the bar with one hand (same hand as the side that's loaded) or both. Finding proper bar placement is tricky and can be painful at first -this is why lighter loads are suggested until you get as comfortable as possible with this exercise.

Looking for recipes, articles, and information on dieting? G.R. archives

3 SETS: each # is performed for 1min/exercise/weight. Set is not complete until all three weights have been performed for 1min *max rep. *Breaks between = 1min
1: Sumo DL (90/75/65) or (50/40/30)
*Break
2: Push up, plank, and dips
*Break
3: Swing (45/35/25) or (30/20/10)

*Break

V-it

Rafael works hard every time he steps into GR. His v-ups are no exception. (picture: Rafael blasts out v-ups during Saturdays workout)

Looking for recipes?: Recipe archive

WORKOUT:
PART I: 4x8-10
Squat cleans

PART II: 12min AMRAP
TGU x 6/side
DB snatch x 12

Rafael pushes it out...

Rafael looks good while working on his pop-push ups. Try this: put a 25lb plate face down on the floor, place hands on either side of the plate on the floor, perform a full "regular" push up, then upon extension -slide your hands on top of the plate, then pop back out to starting position, and repeat.

Today's Recipe: Vegetable soup

WORKOUT:
Testing parameters for P.N.C.

Raf reps it out

Rafael repped out push ups like no tomorrow... surprised he wasn't blurred out in the pic!
HAVE A HAPPY AND SAFE NEW YEARS!

Today's Recipe: Gazpacho

WORKOUT:

3 ROUNDS: 1min per
Squat hold + MB toss
Jump rope
B/w row (ring/bar)
*1min break
Revolt row
Mountain climbers
Iso. Squats

*1min break

Shoulder spin-it:

Rafael displays proper form while doing shoulder spins.

Shoulder spins are performed to strengthen the rotator-cuff through internal and external rotation. The weight on shoulder spins should ALWAYS remain on the lighter side -due to the strain on connective tissue (ligaments and tendons). This will help improve the overall Range Of Motion of the rotator-cuff: internal/external rotation, abduction, adduction, extension, and flexion. Improved R.O.M. and increasing strength in connective tissue will not only lessen the likelihood of injury, but, it will also improve the strength and stamina of the shoulders.

Recipe Of the Day: Trail Mix

WORKOUT
Drills: 10min
Air Squat and Overhead technique

PART I:
2rm x TGU

PART II: 4 rounds
5 x SLDL
10 x Lunges

Squat clean-it

As usual, when doing ANY exercise at Gym Revolt, the most important thing to remember is form... form... form!!!

Here are some pointers to keep in mind today:

1) First off, explode and jump and don't totally "muscle" the movement.

2) Complete the explosion of the jump. The major thing we'll need to work on is relaxing those arms during the upward motion of the clean. Learn to trust your legs to be the prime movers in the lift.

3) FINISH the extension (think JUMP).

Look at this picture and you'll see what I mean about finishing your extension.

4) When you think JUMP, EXTEND with your shoulders pulled back slightly at the top so the bar can clear.

5) Keep the bar close to you, it should brush your upper thigh the entire time you're extending (think of the picture in the link above). This is part of the reason why so many people are landing on their toes after the jump.

Other things to consider:

ARCH your back and keep your chest UP!
Finish that extension by focusing on JUMPING UP rather than pulling the barbell up.
Elbows up when you catch the bar. They should point forward not down. The bar should land on your SHOULDERS not your wrists.

Here is a good video demonstrating a squat-clean (G.R. article 11/11/11)

Recipe Of the Day: Pumpkin muffins

Workout:

I. 25min max
Clean squats drills
II. 5min max
3x8 Floor low row
III. Metcon
3 Rounds (10min max):
5x push press 135/95
10x swings 70/50
15x burpees

Pistol squats

Rafael and Luciana drilling pistol squat technique.

Recipe Of the Day: Almost Oatmeal

Workout: OFF DAY

Show off your ups

Rafael gets some serious height when he's working out outside and he does it with a smile... kind of.

Recipe Of the Day: Roasted pumpkin with beef short ribs

Workout: For Time
250x Jump rope
25x Squat jump outs
25x Reverse lunges
25x Split squats
25x Squats
250x Jump rope
25x Push ups
25x Push press (95#/65#)
25x Swings (55#/35#)
25x Dips
250x Jump rope

FGB results...

As of 9/17/11 @ 11:06pm, this is the breakdown of GYM REVOLT's funds raised for Fight Gone Bad:

Rank	Player	Total Raised	Best Day	Best Donation
1	Rafael Acevedo Jr	$1,120.00	$365.00	$100.00
2	Pete Bellisano	$1,100.00	$400.00	$200.00
3	Joseph Bellisano - Team Captain	$1,075.00	$370.00	$200.00
4	Andrew Ripa	$1,030.00	$468.00	$468.00
5	Tim Kitchell	$810.00	$470.00	$350.00
6	Ron Jerome	$750.00	$175.00	$150.00
7	Rocco Crincoli	$730.00	$500.00	$300.00
8	Vishal Talwar	$325.00	$225.00	$100.00
9	Carmine Crincoli	$325.00	$75.00	$50.00
10	AYUSHMAN HAZARIKA	$250.00	$250.00	$250.00


	11	Anthony Crincoli	$225.00	$125.00	$50.00
	12	Mark Howe	$150.00	$150.00	$150.00

Special thanks to:

All competitors: Rafael Acevedo, Joseph Bellisano, Pete Bellisano, Andrew Ripa, Tim Kitchell, Ron Jerome, Rocco Crincoli, Vishal Talwar, Carmine Crincoli, Ayushman Hazarika, Anthony Crincoli, and Mark Howe.
All judges: Pete Bellisano Sr, Mark Scalera, Sean Horgan, Mark Howe, and Olga Crincoli.
Everyone who donated: without you and your support, this event would not be possible! Thank you for joining us in supporting such a GREAT cause!

Rope climbs:

Recipes of the day:

Stuffed Zucchini
&

Apricot power bar

Rafael and Steve working the ropes during a W.O.D. Great job guys! There will be more of this to come in the near future.

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