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Check out BuzzFeed’s article on three classic CrossFit workouts featuring scaling from Jeff and Mikki Martin. Who better to get scaling from than the founders of CrossFit Kids and the Brand X Method? http://www.buzzfeed.com/sallytamarkin/intense-crossfit-workouts

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The Brand X Method WARM-UP: 3x 10 box step-ups (5 each leg) 10 pogos 10 walking lunges (5 each leg) 10 knees-to-elbows 10 cossacks (5 ea. leg) 10 good mornings STRENGTH: Advanced (Cap 35:00) 5 rounds – 30 seconds between movements, 2:00 between rounds All movements are strict 5 flags 10 toes-to-bar 10 knee-to-opposite-elbows 30 flutter kicks 30 mountain climbers Intermediate 5 rounds – 30 seconds between movements, 2:00 between rounds All movements are strict 2-3 flags 5-8 toes-to-bar 5-8 knee-to-opposite-elbows 30 flutter kicks 30 mountain climbers Beginner (Cap 21:00) 3-4 rounds – 30 seconds between movements, 2:00 between rounds All movements are strict 10 hollow rocks 5 toes-to-bar 5 knee-to-opposite-elbows 30 flutter kicks 30 mountain climbers MOBILITY: Upward dog Downward dog Child’s pose Photo Credit: Danell Marks Photography

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The Brand X Method Bracing Tekkers Tabata odd object holds Heavy dumbbells or plates, Yoke or bar, heavy bag or sand bag Mobility Yoga Photo Credit: Danell Marks Photography

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The Brand X Method Advanced 10=>1 strict pull ups 2-4-6-8….18-20 strict push ups Intermediate 4x 3-6 strict pull ups 8-10 strict push ups Beginner 4x 2-3 strict pull ups (assisted okay) 5-7 strict push ups All 20-30 minute run/row Mobility T spine smash Glute Smash Calf stretch Photo Credit: Danell Marks Photography

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Hey folks! Show your support! We have 8 teens that qualified for The USAPL Nationals! Help us raise money to get them there. They’ve worked so hard!

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Strength training has always held a central place in the programming at Brand X. When you pair that focus with an obsession for good movement and the understanding that these things take time, great things can happen at the gym. We began a new strength program in 2014. Driven by the The Brand X Method, it centered on volume and weekly load increases determined by work set reps and quality of movement. It was highly individualized to best match each client’s level of experience. Some clients took to it right away; others were uncertain and skeptical about its seemingly nonlinear progression. We just completed the second cycle. From a coaching standpoint, we observed very few instances of long-term plateaus, overtraining, or injuries and a substantial improvement in mechanics and confidence. To give you an idea of just how much progress the clients have made, the following are a sampling of clients’ end-of-cycle x3 numbers (first cycle/second cycle): Deadlift Alison 290 320 Amy 185 220 Cathy G 190 210 Cheree 200 225 Christie 125 155 Cole 340 425 Desiree 190 220 Emily 130 160 Eric 295 375 Jamie 315 375 Jenna 205 235 Jenni 160 205 Katie 225 265 Krystal 150 195 Kyle 375 410 Lauren 220 255 LeAnn 65 150 Mandy 150 170 Mario 265 320 Phil 260 315 Renee 165 190 Ruben 180 255 Tanya 145 175 Tess 225 275 Teresa 180 210 Wayne 235 345 Press Alison 82 90 Amy 75 80 Cathy G 60 65 Cheree 72 80 Christie 60 65 Cole 125 145 Desiree 70 75 Emily 60 —- Eric 122 140 Jamie 120 145 Jenna —- 87 Jenni 60 67 Katie 80 95 Krystal 60 75 Kyle 155 170 Lauren 72 85 LeAnn 52 75 Mandy 75 82 Mario 105 112 Phil 102 115 Renee 65 70 Ruben 70 85 Tanya 65 67 Tess 67 73 Teresa 72 75 Wayne 160 180

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The Brand X Method Prep 3x 1:00 bottom of squat 1:00 spiderman stretch 10 walking lunges 10 bandy side steps Front squat Advanced ** 2 x 3, 1 x AMAP Intermediate 1 x 3, 1 x AMAP Beginner 2 x 5-8 ** 3 broad jumps between sets 3:00 double unders rest 2:00 2:00 wall ball rest 1:00 1:00 burpees Advanced and Intermediate3x 1:00 plank 5 good morning 10 low box step up (below 20”) beginner 3x 30 second plank 5 banded good mornings 10 low box step up mobility pigeon stretch couch stretch home work short bridge or hip raises advanced 2 x 30 intermediate 2 x 20 beginner 2 x 10

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General Information

NameCrossFit Brand X Poway
OwnerJeff Martin
Websitewww.crossfitbrandx.com
Phone760.788.8091
EmailMikki.CrossFitBrandX@Gmail.com
Address432 Maple Street, Suites 1 & 2
Ramona, CA 92065

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