Elite Spine & Sport, LLC

01/22/2021

You’re invited!

04/24/2020

Dr. Gina Grenfell and her "assistants" having some fun reviewing oral hygiene and healthy eating tips for the kids (and grown ups too) during the safer-at-home mandates. We think you'll like this one.

04/15/2020

Grab a jump rope, challenge a friend and get after this one today. No jump rope...no problem....we've got you covered.

***
Armati Tribe, today is a new day! Another chance to make yourself better than you were yesterday...another day full of opportunities to make yourself stronger and harder to kill. We have a full body grind put together for you today. The only equipment needed is a jump rope if you have it. If not, no worries...we've got you taken care of. Here's the work:

DAILY-5 WARM-UP
EMOM x 5 MINUTES
50 Single Unders into Max Lunges
(No Measure)

BODYWEIGHT PUMP
"DOUBLE AMRAP"

AMRAP x 5 MINUTES
20 Tuck-ups
20 Air Squats
-Rest 2:00-

AMRAP x 5 MINUTES
20 Tuck-ups
20 Air Squats
(Score is Rounds + Reps)

FULL-BODY GRIND WORKOUT
AMRAP x 25 MINUTES
400m Run (2:00 or less, or sub other cardio)
50 Double Unders
50 Push-ups
50 Walking Lunges
400m Run
50 Double Unders
50 Plank Shoulder Taps
50 Air Squats
(Score is Rounds + Reps)

RECOVERY FLOW
FOR RECOVERY*
2:00 Slow Walk
3:00 Flow Yoga Stretching
*Nasal Breathing Only

We think you're going to like this one a lot. Hopefully you get a great sweat session in, feel accomplished and are ready to win the day. Get after it and as always, hold the standard.

04/14/2020

I have received a lot of positive feedback regarding the at-home workout options for you all. I've also had some folks ask why I keep posting them to this page. The main reason is because now, more than maybe ever, is a time to focus on being the healthiest version of yourself. Please take the time to eat well, get a little bit of exercise in and get some good quality sleep and recovery. YOU ARE WORTH IT!

We all know that exercise can help with your body composition and various health markers, but it is also a big player in your mental health. You have a brain because you move. Things that do not move do not have brains. You're meant for movement. There is mountains of research and evidence pointing at the value of physical exercise and your mood. During this time, most of us are going through stages of isolation and social distancing. A little bit of exercise could go a long way in terms of helping you feel better and cope with this sudden change to your life.

***Shared from CrossFit Armati ***
We hope you're ready to get after it today! It's push-pull work today with a fun double AMRAP to cap the day off. You will have two - 8:00 AMRAPs (As Many Reps As Possible) with 2:00 rest between. Your goal will be to meet or beat your first round score in the second AMRAP. Here's the work for today:

DAILY-5 WARM-UP
5 SETS (:20 ON / :10 OFF)*
MOVT 1 - Jumping Jacks
MOVT 2 - Up-Downs
*Both movements = 1 Set

PUSH X PULL STRENGTH
4 SETS
:30 Max DB Floor Press (R)
:30 Max DB Floor Press (L)
:30 Max DB Bent Over Row (R)
:30 Max DB Bent Over Row (L)
-Rest 1:30 b/t Each Set-
(Score is Load)

PUSH X PULL WORKOUT
"DOUBLE AMRAP"
AMRAP x 8 MINUTES
10 Double DB Swings
10 Burpees
10 DB Bent Over Rows
-Rest 2:00-

AMRAP x 8 MINUTES
10 DBL DB Swings
10 Burpees
10 DB Bent Over Rows
(Score is Rounds + Reps)

We hope you have an awesome workout and an even better day. Let us know in the comments how you like this one. Have a great Tuesday and as always, hold the standard.

04/09/2020

04/02/2020

It's Thursday Tribe! We've got a fun triplet in store for you today with jump lunges, floor presses and a twist on mountain climbers. The quads and glutes are going to take a big hit today. We've got a descending rep scheme (40-30-20-10) a lot of bodyweight and a lot of reps. We're looking for you to challenge yourself to go for big sets or possibly unbroken on the lunges and unbroken on the mountain climbers. Anyway, here it is...have at it:

FOR TIME
40-30-20-10
Alt. Jumping Lunges
Backpack Floor Press
Mountain Climbers*
*Opposite knee to opposite elbow
(Score is Time)

Reminder: Zoom workout LIVE at 4:15pm today. We are going to be celebrating our newest 365 WOD MUG CLUB member!!!

04/01/2020

Welcome to April Tribe!

We've got a fun workout planned for you today. Let’s test that overhead shoulder stamina, while under some fatigue! The main focus of today’s workout is that 1:00 weighted 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. Here's the work:

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

Let us know in the comments below how you do on this one. Have a great Wednesday and as always, hold the standard.

03/31/2020

Happy Tuesday Folks,

Here's Dr. Derek with another at-home workout for you requiring you and a weighted backpack or alternative weighted object. Today's at-home workout starts with Double-Unders or Single-Unders - no matter what variation of jumping you are doing, the goal is to keep moving for all :50. If you trip up, no worries, just get right back into it before the time is up! If you do not have a jump rope available, you can substitute air squats here.

The second minute/movement, Backpack Lunges, will be your opportunity to breathe. Use this to focus on your breathing, while constantly moving through your reps.

Finally, the third minute will test your shoulder and midline stamina, especially after the jump rope and weighted lunges. Plank Rotations involve alternating between a tall plank and a low plank (on your forearms). We want to see minimal hip rotation, keeping everything in a rigid, hollow plank position. The important thing to remember about these is to switch arms when pressing up into extension and lowering down! All in all, keep moving for the entire :50 of every minute!

TUESDAY:
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
1 Round = 3:00 Rotation
(Score is Total Reps Each Round)

OPTIONAL FINISHER
“TABATA”
8 ROUNDS (:20 ON / :10 OFF)*
MOVT 1 - Hollow Rocks
MOVT 2 - Sit-Ups
*Alternate movements each round b/t Hollow Rocks & Sit-Ups

Let us know in the comments below how you perform on this workout. Have a great day and as always, hold the standard.

03/27/2020

Grab your backpack, fill it with books and end your week right with this spicy number. Make sure you get a good warm-up in and have some fun. Here's what's on the menu today:
FOR TIME*
400m Run
Immediately Into ...
6 ROUNDS
10 Backpack Russian Swing
8 Tuck-Ups or Jumps w/ Backpack
12 Alt. Jumping Lunges w/ Backpack
Immediately Into...
400m Run
(Score is Time)

We've survived another week of social distancing. Hang in there and make sure you keep exercise and movement a priority. Have an awesome weekend and as always, hold the standard.

03/24/2020

Hey Everybody - We've got a fun workout in the chamber for you today. We are hitting a slightly altered variation of the classic benchmark "Baseline". All you need is yourself and a weighted backpack. We have a couple of suggestions for you if you're looking for more of a challenge.
1. Wear the backpack throughout the entirety of the workout.
2. Instead of ending the workout with 1 round, treat it as a 20 or 30 minute AMRAP.
Here's the workout:

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
**Note if unsure about 400m, run a distance that takes you about 2 minutes or less to complete.

We will be hitting this together live via Zoom today at 3pm if you're interested. For members, the meeting ID went out in an email. For non-members, just shoot us a message and we will get the ID over to you. We'd love to have you.

Let us know in the comments how this workout goes for you. Have a great day and as always, hold the standard.

03/23/2020

Happy Monday everybody. Here's a fun workout to get your week started right. Let's make sure more than ever that we're getting up and getting moving.

AMRAP x 10 MINUTES
3-6-9-12...
Up-Down + Tuck Jump
Backpack Push Press
Backpack Front Squat
(Score is Rounds + Reps)

OPTIONAL FINISHER
2-3 SETS
8/8 Single Arm High Pull*
8 Calf Raises on Elevated Surface
:45 Tuck Hold
*Fast pull up, slow lower down

03/21/2020

Happy Saturday folks. Here's an at-home workout you can jump into from CrossFit Armati.

Hey Tribe, we made it through week 1 of social distancing together. Let's keep ourselves moving today. Here's a fun one for you to try. We've mixed in a couple new movements. Thrusters do a great job at getting that heart rate elevated. Let us know what you thought of this one in the comments. Have a wonderful weekend and as always, hold the standard.
FOR TIME
15-12-9
Push-Ups
Backpack Sumo Deadlift High Pulls
Backpack Thrusters

-1:00 Rest -

9-12-15
Backpack Thrusters
Backpack Sumo Deadlift High Pulls
Push-Ups
-14:00 Hard Cap-
(Score is Total Time)