Aerobic Warm Up #1
3 consecutive rounds
30 seconds no break
-Lateral jumps
-Skater jumps
-High knees
-Butt kicks
Then...
3 rounds of:
(Forward and backward 5 steps)
-Heel walk
-Toe walks
-Dynamic walk
-Toy soldiers
Skill
Movement standards and modifications
WOD
Tabata the following
-Strict pull ups
2 minutes rest
-Push up and over (Use DB/MB/DB)
2 minutes rest
-Bicycles
2 minutes rest
-Jump lunges
It might sound dramatic, but it's scientifically accurate: inactivity is a disease—a silent one that chips away at your energy, mood, strength, and, ultimately, your lifespan. According to the World Health Organization, physical inactivity is the fourth leading risk factor for global mortality. And yet, modern society promotes sedentary behavior more than ever before.
Coach Ray Traitz has seen firsthand how inactivity can devastate a person’s health, and he’s made it his mission to reverse that trajectory—not just for himself, but for his clients of all ages and backgrounds. Whether it's through creative movement prescriptions, personalized training, or small habit changes, Ray treats inactivity like the health hazard it is—and so should you.
When we say inactivity is a disease, we mean it literally:
It contributes to heart disease, Type 2 diabetes, certain cancers, and depression.
It leads to muscle atrophy, insulin resistance, and systemic inflammation.
It shortens lifespan and drastically reduces quality of life.
But the antidote is simple: movement. And it doesn’t have to be complicated.
A pioneer in inactivity physiology, Dr. Booth has called inactivity "the cause of more deaths than smoking."
His Top 3 Prescriptions for Movement as Medicine:
Move Every Hour: Standing and walking for 5 minutes every hour offsets many of the negative effects of prolonged sitting.
Resistance Training 2–3 Times Weekly: Maintains muscle, bone density, and insulin sensitivity.
Daily Moderate Cardio (30 mins): Lowers the risk of chronic diseases, especially heart disease.
Dr. Lee’s research links inactivity directly to all-cause mortality and early death.
Her Longevity-Based Activity Recommendations:
10 Minutes > 0 Minutes: Even 10 minutes of walking a day significantly reduces mortality risk.
Track It: Using a step counter (like 6,000–8,000 steps/day) helps people stay aware and accountable.
Encourage Social Movement: Group walks, dance classes, or gardening with others make activity enjoyable and sustainable.
The scientist who coined “sitting is the new smoking,” Dr. Levine focuses on everyday movement to prevent disease.
His Top Inactivity-Busting Habits:
Standing Desks at Work: Reduce sitting time by 2–3 hours daily.
Walking Meetings: Turn sedentary office time into brain-boosting activity.
Habit Stacking: Attach movement to habits (e.g., squats while brushing teeth, stretching while watching TV).
In as little as two weeks, rodents restricted from movement showed insulin resistance, reduced mitochondrial function, and early signs of cardiovascular dysfunction—all reversed by simply reintroducing movement. This rapid change underscores inactivity’s disease-like nature.
A 2020 study led by Dr. Lee showed that adults who averaged 7,000 steps per day had a 50–70% lower risk of mortality compared to those getting fewer than 4,000 steps. The most surprising part? The benefit plateaued around 7,500 steps—not 10,000—proving moderate movement is powerful.
In a groundbreaking Mayo Clinic trial, Dr. Levine found that people with higher levels of non-exercise activity thermogenesis (NEAT)—such as standing, fidgeting, or walking throughout the day—burned up to 2,000 more calories per day than sedentary counterparts. These participants had lower waist circumferences and better metabolic health.
Coach Ray doesn’t just train athletes—he trains everyday warriors battling the pull of a sedentary lifestyle. His clients are teachers, parents, retirees, shift workers, and busy professionals who’ve reclaimed their health through strategic movement.
Here’s how Ray helps break the inactivity cycle:
Daily Movement Protocols: Custom movement plans tailored to your lifestyle (from 10-minute walking breaks to backyard sled pushes).
Progressive Strength Training: Focused sessions that build lean muscle, protect joints, and prevent injury.
Mindset Overhaul: Helping clients view movement as a privilege, not punishment—making it something they want to do, not have to do.
If you’re stuck in the cycle of inactivity, you don’t need to join a gym or run a marathon—you need a coach who meets you where you are and takes you where you want to go.
Coach Ray Traitz offers:
Customized Fitness & Longevity Programs
Nutrition Guidance Rooted in Simplicity
Habit Coaching to Make Movement Stick
Decades of Experience & Empathy
Don't wait for chronic pain, weight gain, or a diagnosis to start moving. Take a proactive approach to your health today.
📧 Contact Coach Ray Traitz
Health | Fitness | Nutrition | Strength
📩 amrapfitness@hotmail.com
Booth, F.W., Roberts, C.K., & Laye, M.J. (2012). Lack of exercise is a major cause of chronic diseases. Comprehensive Physiology.
Lee, I-M., et al. (2020). Association of Step Volume and Intensity With All-Cause Mortality in Older Women. JAMA Internal Medicine.
Levine, J.A. (2007). Non-exercise activity thermogenesis (NEAT): environment and biology. American Journal of Physiology.
Pheezy"
Three rounds for time of:
165 pound Front squat, 5 reps
18 Pull-ups
225 pound Deadlift, 5 reps
18 Toes-to-bar
165 pound Push jerk, 5 reps
18 Hand-release push-ups
Post time to comments.
U.S. Marine Corps Lance Corporal Philip P. Clark, 19, of Gainesville, Florida, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on May 18, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his wife, Ashton, father Mike and stepmother Tammy, mother Rosmari Kruger, and brothers Tyler, Kyle and Ryan Nordyke.
Barbell complex Warm Up
Barbell complex #1
Deadlift/ Hang power clean/ Front squat/ Press*/ Thruster
Skill
Barbell movements and modifications
WOD
For time:
(w/110 m/165#)
55 deadlifts
45 hang power cleans
35 power jerks
25 C&J