Train With Ramnik


from TWR

What is a ‘R.A.W Pump’?

R.A.W Pump also known as functional pumps are intended to give you a great “pump” for the day. They are a mix of bodybuilding type movements, some CrossFit style structure or movements, and aerobic work. The intensity is designed to just be MODERATE! It is so you can come and do a workout to get a “pump”, sweat some and get out of breath. Ideally you can hit these with friends as well!

You can come and do them on a day when you aren't feeling like doing as much intensity with our TWR sessions.

Have fun with them!

Sample R.A.W Pump Block 1 10 Sets of: 200m Run 4 Strict Pull-ups Rest As Needed

Block 2 Sets x Reps 10 x 10 Barbell Curl 10 x 10 Tricep Extension 10 x 10 Seated Row 10 x 10 Tricep Push Downs


from TWR

Barbell Preparation!

A) Burgener Warm up Snatch – 3-5 reps at each position 1. Down and up – “SPEED THROUGH THE MIDDLE” 2. Elbows high and outside – “BAR CLOSE” 3. Muscle snatch – “STRONG TURNOVER” 4. Snatch land – “FOOT WORK” 2”, 4”, 6” 5. Snatch drop – “FOOT WORK”

B) Skill Transfer Exercises Snatch – 3-5 reps of each movement 1. Snatch grip push press. Feet jumping position “OVERHEAD STRENGTH” 2. Overhead squat, “CORE STRENGTH” 3. Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. “FAST HANDS” 4. Drop Snatch, feet jumping position to landing, no drive, “SPEED UNDER” 5. Snatch balance, “FOOT AND ARM SPEED”

C) Burgener Warm up Clean – 3-5 reps at each position

D) Skill Transfer Exercises Clean – 3-5 reps of each movement


from TWR

Hinshaw Warm-up!

Perform each drill for 10m out, then walk back 1. High knee karaoke (over, over, walk, walk) 2. Over hurdle (heel, toe) 3. Knee to chest 4. Figure 4 (1 sec) 5. Lunge with reach overhead 6. Lunge torso twist (Pull hand) 7. Toy soldiers 8. High knee + arm swing 9. Butt kick + arm swing 10. Straight Leg (shallow heel)

20m out walk back 11. Side step out and back 12. Side step jumping jack out and back

Sitting 13. Sitting arm swing (Elbow down and back) 20 sec 14. Standing arm swing (Elbow down and back) 20 sec

Perform each drill for 10m 15. Toes out walk 16. Toes in walk 17. Heels walk 18. Toes walk 19. Outside Foot walk 20. Inside Foot walk 21. 50m hash marks (fast feet) forwards & backwards 22. 30m (20m speed up, 10m to slow down) 23. 45m (35m speed up, 10m to slow down) 24. 60m (50m speed up, 10m to slow down)


from TWR

What's CrossFit diet recommendation?

Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar. Keep intake to levels that will support exercise but not body fat.

These two sentences capture a nutritional approach that, when applied with our workouts, yields incredible health and fitness. By combining the potent training stimulus of constantly varied functional movements executed at high intensity with a sound diet of whole, unprocessed foods eaten in the proper amounts, the results are nothing short of life changing.

To truly optimize health and fitness, you have to pay attention to what you eat and how much you eat. That starts with choosing high-quality, unprocessed foods and weighing, measuring, and recording your intake. We suggest doing that for at least 30 days. At the end of the first 30 days, you should assess your results — i.e., How are your health markers such as body composition, resting heart rate, and blood pressure (among others)? How are your workout scores trending? How do you feel? If needed, you can then adjust what and how much you are eating for best results.

This type of measured, systematic self-observation driven by real results will be the best guide as to whether you should change any of your eating habits or implement any new diet strategies.

Overall, diet needs to be customized to each individual based on their physiological response, goals, and other lifestyle factors. The best way to optimize your diet for your specific needs is by carefully tracking inputs (the food you eat) and outputs (workout results and health markers).


from TWR

Are We Really Hungry?

Eat your food as medicine, or you will be eating medicine as food. – Hippocrates

I think most of the time after sunset and before sunrise we're not hungry. But even if we do we can easily wait for the next day to eat. Their are many benefits of not eating after sunset and before sunrise.

Now, what to eat during the day:- Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar. Keep intake to levels that will support exercise but not body fat.

And what to do during the day:- Pursuit To Happy Life 😃

#fitness #food #faith