January One 2010

Here we go, 2010.

Warmup:
3 rounds
50 Jumping Jacks
10 squat
10 situp
5 pullup
Hip Mobility

Training:
7 rounds for time of

10 Renegade Man makers
20 Dumb Bell deadlifts
30 Single Dumb Bell snatches ( 15 per side)
40 Single overhead lunges ( 20 per side)
50 KB swings
Use same dbs for all exercises
Except swings; use a kettlebell

December Thirty-one 2009

The infamous "300" workout with a couple of changes to make it ours. This is the first and last time you will see it.

Warmup:
3 rounds
15 Jumping Squat
10 Dips
5 Knees to Elbows

Training:
25 Pullup
50 Deadlifts (A-135, I-95)
50 Pushup
50 Box Jump
50 Seated Russian Twist
50 DB Hang Power Clean and Press (25 each arm-A @ 35, I @ 25, N @ 15)
25 Pullup


Happy New Year! If you can't make it today, we hope to see you on January 1, 2010.

December Twenty-nine 2009

Warmup;
5 rounds
50 ft walking lunge
10 Dislocates
10 pullup

Training:
3 Rounds for time
25 x Box Jumps
25 pushup
25 x Box Jumps
25 situp
25 x Box Jumps
25 Squats

December Twenty-eight 2009

December 28
Warmup:
3 rounds
Mini Leg Blaster (10 squat, 10 lunge/leg, 10 strider, 5 jumping squat)
10 Pushup
10 situp

Training:
3 rounds for time
30 hang squat clean (A-65, I-45)
30 pullup
30 Swings (A-16 kg)

December Twenty-six 2009

Warmup:
5 Rounds
100 Rope Jumps
25 Situps
10 Dislocates
Hip Mobility

Practice:
Ring stuff

Training:
Pushups on the minute by the minute up to 20 minutes
Rest 5 minutes
Squats on the minute by the minute up to 20 minutes

December Twenty-three 2009

Warmup:
3 Rounds
100 rope jumps
10 squats
10 pushup
10 situp
5 pullup (strict, no kip)

Training:
1)Work up to 1 RM back squat

2)Work up to 1 RM standing barbell shoulder press

3)Work up to 1 RM deadlift

Got to know where we are to know where we need to go.

December Twenty-two 2009

Warmup:
3 Rounds
100 rope jumps
10 squats
10 pushup
10 situp
5 pullup

Training:
(1) Work up to a max single Snatch

(2) Work up to max single Clean and Push Press

(3) Work up to max single Bench Press

Test your limits today.

Access fixed

So, yesterday I couldn't get on the blog to update. Fixed today. Hopefully won't happen again.

December Sixteen

Warm Up:
3 rounds
10 Pullup
10 Pushup
10 Squat
Hip Mobility

Practice:
Headstands

Training:
10 Rounds
10 Deadlift @ M-135, W-95
10 Burpees

December Fourteen 20009

Warm Up: 3 Rounds
5x Pull Ups
10x Dips
15x Push Up
5x Dislocates

Training:
(1) 8 Rounds
3x Bench Press (Increase load each round until 3x is hard)
20/20/20 Ab Bridge Complex (20 sec side bridge, 20 sec. front bridge, 20 sec. side bridge)

(2) 8 Rounds
3x Weighted Dip (Increase load each round until 3x is hard)
6x Weighted Situps

(3) 8 Rounds
3x Weighted Pull up (Increase load each round until 3x is hard)
5x Seated Russian Twist @ 20# (10x total)

December Twelve 2009

Warmup:
3 Rounds
100 rope jumps
10 push ups
10 squats
10 situps

Training:
For time 50 of each
Box Jump
Jumping Pullups
Swings
Walking Lunge Step
Knees to Elbows
Push Press @ 45#
Stiff Leg Deadlift @ 45#
Thruster @ 45#
Burpees
Tuck Jump

December Eleven 2009

Warmup:
5 Rounds
10 Box Jumps
5 Clapping Pushups
5 Knees to Elbows

Training:
AMRAP in 20 min.
10 DB Thrusters
10 Weighted Situps
10 Stiff Leg Deadlifts

December Ten 2009

Warm up:
3 Rounds
50 ft. Waiter's Walk Lunge @ 2x 25# DBs
5x Manmakers with 25# DBs
5x Hang Squat Snatch @ PVC

Training:
1) 8 Rounds
3x Hang Squat Snatch + Overhead Squat
(increase weight each round to hard but doable)
Instep Stretch

2) 8 Rounds
3x Hang Power Clean + Push Press
(Start at ending weight of 1)
Pigeon Stretch

3) 8 Rounds
3x Hang Squat Clean
(Start at ending weight of 2)
Prisoner Stretch

December Eight 2009

December 8
Warmup:
5 Rounds
100 Rope Jumps
25 Step ups
20/20/20 Ab Bridge

Practice:
Hang Snatch with PVC x 15 (strive for perfect reps)

Training:
5 Rounds for time of
20 Pullup
30 Pushup
40 Situp
50 Squat

Rest 3 minutes between rounds

Record time to complete

December Seven 2009

Warm Up: 3 Rounds
5x Pull Ups
10x Dips
15x Push Up
5x Dislocates

Training:
(1) 8 Rounds
3x Bench Press (Increase load each round until 3x is hard)
20/20/20 Ab Bridge Complex (20 sec side bridge, 20 sec. front bridge, 20 sec. side bridge)

(2) 8 Rounds
3x Weighted Dip (Increase load each round until 3x is hard)
6x Weighted Situps

(3) 8 Rounds
3x Weighted Pull up (Increase load each round until 3x is hard)
5x Seated Russian Twist @ 20# (10x total)

December Five 2009

Warm up:
3 Rounds
50 x Jumping Jacks
15 x Squats
10 x Weighted situps
5 x Pullups

Practice:
Double Unders

Training:
5 Rounds
150 ft. Bear Crawl
15 x Burpees
15 x Knees to Elbows

December Three 2009

Warm Up:
3 Rounds
15 Box Jump @ 20"
15 KB swings @ 16 kg
5 Knees to Elbows
5 Dislocates

Practice: Headstands

Training:
For Time
25 Squats
25 Pushups
25 Pullups
25 Situps
50 Squats
50 Pushups
50 Pullups
50 Situps
75 Squats
75 Pushups
75 Pullups
75 Situps

If you weren't here on the December 2nd, you missed Lukas kicking ass. Watch below.

December Two 2009

Warm up:
3 Rounds
50 ft. Waiter's Walk Lunge @ 2x 25# DBs
5x Manmakers with 25# DBs
5x Hang Squat Snatch @ PVC

Training:
1) 8 Rounds
3x Hang Squat Snatch + Overhead Squat
(increase weight each round to hard but doable)
Instep Stretch

2) 8 Rounds
3x Hang Power Clean + Push Press
(Start at ending weight of 1)
Pigeon Stretch

3) 8 Rounds
3x Hang Squat Clean
(Start at ending weight of 2)
Prisoner Stretch

December One 2009

Warm Up: 3 Rounds
5x Pull Ups
10x Dips
15x Push Up
5x Dislocates

Training:
(1) 8 Rounds
3x Bench Press (Increase load each round until 3x is hard)
20/20/20 Ab Bridge Complex (20 sec side bridge, 20 sec. front bridge, 20 sec. side bridge)

(2) 8 Rounds
3x Weighted Dip (Increase load each round until 3x is hard)
6x Weighted Situps

(3) 8 Rounds
3x Weighted Pull up (Increase load each round until 3x is hard)
5x Seated Russian Twist @ 20# (10x total)

Henry Rollins on McDonalds

November Twenty-seven 2009

Warm Up:
3 rounds
5 x strict pullup
10 x clapping pushup
15 x jumping squat

Skill:
Headstand

Workout:
Fight Gone Best
3 Rounds of one minute each of:
Box Jump
Push Press @ 75#
Power Clean @ 75#
KB swings @ 24kg
Dumbell Thruster @ 2 x 20# Db

November Twenty-five 2009

Work hard the day before, and be a glutton on Thanksgiving.


Warm up:
3 Rounds
50 ft. Waiter's Walk Lunge @ 2x 25# DBs
5x Manmakers with 25# DBs
5x Hang Squat Snatch @ PVC

Training:
1) 8 Rounds
3x Hang Squat Snatch + Overhead Squat
(increase weight each round to hard but doable)
Instep Stretch

2) 8 Rounds
3x Hang Power Clean + Push Press
(Start at ending weight of 1)
Pigeon Stretch

3) 8 Rounds
3x Hang Squat Clean
(Start at ending weight of 2)
Prisoner Stretch

November Twenty-three 2009

Warm Up: 3 Rounds
5x Pull Ups
10x Dips
15x Push Up
5x Dislocates

Training:
(1) 8 Rounds
3x Bench Press (Increase load each round until 3x is hard)
20/20/20 Ab Bridge Complex (20 sec side bridge, 20 sec. front bridge, 20 sec. side bridge)

(2) 8 Rounds
3x Weighted Dip (Increase load each round until 3x is hard)
6x Weighted Situps

(3) 8 Rounds
3x Weighted Pull up (Increase load each round until 3x is hard)
5x Seated Russian Twist @ 20# (10x total)

November Twenty-one 2009

Warm Up:
3 rounds
Mini Leg Blaster
2 Rope Climb
Hip Mobility + Frog stretch

Gymnastic skill work of choice - 10 minutes

Training:
6 Rounds for time
Run 400 or Row 500
25 Situp
25 Good Morning @ 45#

November Twenty 2009

Warm up:
3 rounds
5 x dips
10 x pullups
15 x situps
Hip Mobility
10 x dislocates

Skill:
Double Unders

Training:
5 rounds for time
25 Box Jump
25 Burpee
25 Knees to Elbows

November Nineteen 2009

Warm up:
3 Rounds
50 ft. Waiter's Walk Lunge @ 2x 25# DBs
5x Manmakers with 25# DBs
5x Hang Squat Snatch @ PVC

Training:
1) 8 Rounds
3x Hang Squat Snatch + Overhead Squat
(increase weight each round to hard but doable)
Instep Stretch

2) 8 Rounds
3x Hang Power Clean + Push Press
(Start at ending weight of 1)
Pigeon Stretch

3) 8 Rounds
3x Hang Squat Clean
(Start at ending weight of 2)
Prisoner Stretch

November Seventeen 2009

Warm up:
4 rounds
100 rope jumps
10 dislocates
10 Bend and Reach
Hip mobility

Practice:
Those damned Double Unders

Training:
Split Angie
2 rounds for time 50 of each
Pullup
Pushup
Situp
Squat

November Sixteen 2009

Warm Up: 3 Rounds
5x Pull Ups
10x Dips
15x Push Up
5x Dislocates

Training:
(1) 8 Rounds
3x Bench Press (Increase load each round until 3x is hard)
20/20/20 Ab Bridge Complex (20 sec side bridge, 20 sec. front bridge, 20 sec. side bridge)

(2) 8 Rounds
3x Weighted Dip (Increase load each round until 3x is hard)
6x Weighted Situps

(3) 8 Rounds
3x Weighted Pull up (Increase load each round until 3x is hard)
5x Seated Russian Twist @ 20# (10x total)

November Fourteen 2009

This is the third time with this session. Weights should be increasing and form should be getting better.


Warm up:
3 Rounds
50 ft. Waiter's Walk Lunge @ 2x 25# DBs
5x Manmakers with 25# DBs
5x Hang Squat Snatch @ PVC

Training:
1) 8 Rounds
3x Hang Squat Snatch + Overhead Squat
(increase weight each round to hard but doable)
Instep Stretch

2) 8 Rounds
3x Hang Power Clean + Push Press
(Start at ending weight of 1)
Pigeon Stretch

3) 8 Rounds
3x Hang Squat Clean
(Start at ending weight of 2)
Prisoner Stretch

Saturday Reminder

Training time for Saturdays has moved from 10 am to 9 am. Don't be late.

November Twelve 2009

Warm up:
5 rounds
15 swings A-16 kg I/B-25# or less
15 situps
15 stiff legged deadlifts @ 45#

Skill:
Double Under

Training:
3 rounds for time
50 squats
7 muscle ups
Or 21 pullups + 21 dips
10 Hang Power Clean (A-135 I-95 B-75 or less)

A=Advanced
I=Intermediate
B=Beginner

November Eleven 2009

Warm Up: 3 Rounds
5x Pull Ups
10x Dips
15x Push Up
5x Dislocates

Training:
(1) 8 Rounds
3x Bench Press (Increase load each round until 3x is hard)
20/20/20 Ab Bridge Complex (20 sec side bridge, 20 sec. front bridge, 20 sec. side bridge)

(2) 8 Rounds
3x Weighted Dip (Increase load each round until 3x is hard)
6x Weighted Situps

(3) 8 Rounds
3x Weighted Pull up (Increase load each round until 3x is hard)
5x Seated Russian Twist @ 20# (10x total)

November Ten 2009

Warm up:
3 Rounds
50 ft. Waiter's Walk Lunge @ 2x 25# DBs
5x Manmakers with 25# DBs
5x Hang Squat Snatch @ PVC

Training:
1) 8 Rounds
3x Hang Squat Snatch + Overhead Squat
(increase weight each round to hard but doable)
Instep Stretch

2) 8 Rounds
3x Hang Power Clean + Push Press
(Start at ending weight of 1)
Pigeon Stretch

3) 8 Rounds
3x Hang Squat Clean
(Start at ending weight of 2)
Prisoner Stretch

November Six 2009

Warm up:
3 rounds
50 step ups
10 Cross Chops
10 dislocates

15 Minutes Skill Work (Instructor's Choice)

Training:
Cindy
AMRAP in 20 minutes of:
5 pullup
10 pushup
15 squat

Record rounds complete

November Four 2009

Warm Up: 3 Rounds
5x Pull Ups
10x Dips
15x Push Up
5x Dislocates

Training:
(1) 8 Rounds
3x Bench Press (Increase load each round until 3x is hard but doable)
20/20/20 Ab Bridge Complex (20 sec side bridge, 20 sec. front bridge, 20 sec. side bridge)

(2) 8 Rounds
3x Weighted Dip (Increase load each round until 3x is hard but doable)
6x Weighted Situps

(3) 8 Rounds
3x Weighted Pull up (Increase load each round until 3x is hard but doable)
5x Seated Russian Twist @ 20# (10x total)

November Two 2009

Warm up:
3 Rounds
50 ft. Waiter's Walk Lunge @ 2x 25# DBs
5x Manmakers with 25# DBs
5x Hang Squat Snatch @ PVC

Training:
1) 8 Rounds
3x Hang Squat Snatch + Overhead Squat
(increase weight each round to hard but doable)
Instep Stretch

2) 8 Rounds
3x Hang Power Clean + Push Press
(Start at ending weight of 1)
Pigeon Stretch

3) 8 Rounds
3x Hang Squat Clean
(Start at ending weight of 2)
Prisoner Stretch

November

Alright, based on feedback from you, we will continue in the direction we have taken for October. The focus is going to change from work capacity to strength. Don't worry, there will be plenty of heavy breathing sessions to keep you cardio-respitory fit in November as well, but you will be stronger under the bar. This cycle will take us up to around Christmas. As always consistancy will be key.

One big change is Saturday workouts will be at 9 am instead of 10 am. This will allow David to move the grappling class to 10 am and also allow both of us to spend some Saturday time with our families.

Rest, eat and sleep on Sunday, you'll need it for Monday.

Happy Halloween Workout 2009

Warmup:
3 Rounds
100x Rope Jumps
25x Flutter Kicks (count left leg only)
25x Mountain Climbers (count left leg only)

Training:
1) 4 Rounds
800 M
25x Pullup
50x Pushup
75x Squat

Terrifying isn't it?

October Thirty 2009

Warm up: 5 Rounds
10x Wall Balls @ 20#
10x Swings
Frog Stretch

Training:
(1) 5 Rounds for Time
10x Thrusters @ 95#
5x Pull ups (Strict. No kipping, no jerking, chin above the bar. No bullshit.
Do negatives if neccessary)

******* Rest 5 Minutes ********

(2) 10 Rounds, in
30 Seconds Jingle Jangles
30 Seconds rest

(3) 5 Rounds
10x KTE
10x Stiff Legged deadlift @ 45#
5x plate half moons @ 45#
10x Weighted Situp @ 45#
10 dislocates

October Twenty-nine 2009

Warm up:
3 Rounds
25 squats
10 Pushup
5 Knees to Elbows

Training:
(1) 50 "Rob Shauls" @ 45#
1x Rob Shaul = 4x lunge steps + 5 push presses

(2) 5 Rounds
8x Pull Ups
20x weighted situps @ 45#

October Twenty-seven 2009

Warm up:
3 Rounds
Mini Leg Blaster
7 Pullups
Hip Mobility

Training:
(1) 8 Rounds
300m Shuttle every 2:20
****** Rest 5 minutes *******
(2) 12 Rounds
30 seconds burpees
30 seconds rest

(3) 5 Rounds
10x Weighted Situps # 45#
10x Stiff Legged Deadlift @ 45#
5x Slasher to Halo @ 25#
Instep Stretch

October Twenty-six 2009

Warm up: 10-9-8-7-6-5-4-3-2-1
Hang power clean & press @ 65/45#
Stiff Legged Deadlift @ 45#
Dislocates

Training:
(1) 5 Rounds
8x Dead Lift (increase weight each round until 8x is hard, but doable)
6x Jingle Jangles
15 Plank Walk Up

(2) 5 Rounds
8x Push Press (increase weight each round until 8x is hard, but doable)
8x Clapping Push Up
5x KTE

October Twenty-four 2009

Warm up: 5 Rounds
Mini Leg Blaster
5x Clapping Pushups
Hip Mobility Drill

Training:
(1) 10 Rounds
1x Barbell Complex every 1 minute, 40 seconds

(2) 8 Rounds
10x Weigted situps @ 45#
10x Stiff Legged Deadlift @ 45#
10x Seated Russian Twists @ 25#

October Twenty-two 2009

Warm up:
5 Rounds
10 x Jumping Squat
8 x Push Up
5 x Pull Up

Training:
1) 5 Rounds for time
5 x Curtis Ps
10 x Weighted Situp
1 x Rope Climb
5 x Clapping Pushup
200M

2) 3 Rounds
Hip Mobility
Frog Stretch
10 x Good Mornings @ barbell

October Twenty-one 2009

Warm up: 3 Rounds
Mini Leg Blaster
15x Swings @ 25#
30/5/30
(30 sec side bridge, 5 pushups, 30 sec side bridge)
Training:
(1) 7 Rounds
8 x Front Squat @ 65% bodyweight
50 step up, unweighted
30 sec. rest
(2) 7 Rounds
8 x Push Press @ 50% bodyweight
Run 200M
30 sec. rest

October Twenty 2009

Warm up:
10-9-8-7-6-5-4-3--2-1
Squat Jump
Feet Elevated Pushups
Stiff Legged Deadlift @ 45#

Training:
(1) 8 Rounds
3x Power Clean (increase load each round until 3x is hard, but doable)
15 plank walk up
Frog Stretch
(2) 5 Rounds for time
8x Goblet Squats @ 45# + 6x Jingle Jangle
5x Pull ups
10x Dips
5x Shoulder Dislocates

Treat those sore bodies with water

Muscle Soreness Recovery with Contrast Showers

Author: Tony Schwartz

Whether it’s from lifting weights, running, or playing a game of tennis, muscle soreness can result from making your muscles work in ways they are not used to. This is an unfortunate side effect, as it can limit your future physical activity.

The cause of muscle soreness is not entirely understood yet, but we know it is a result of damage to your muscles. It is not the damage itself that makes you sore though. Muscle soreness is a side effect of the inflammation response in your body that is used to repair the damaged muscles. This is why you don’t usually get sore until 12-36 after your workout. This is known as Delayed Onset Muscle Soreness (DOMS).

Ok, enough about why you feel sore. So how do you get rid of it?

Of course, the best method is to simply rest and let the muscles repair themselves. But this takes time and is not always the most comfortable while you are waiting, especially if you have additional activities planned.

Fortunately, there are some ways to accelerate the natural healing process without resorting to harmful painkillers. Today we are going to look at one such method known as a contrast shower.

You may have already guessed from the name that contrast showers are simply alternating hot and cold water on your sore muscles. This alternation of hot and cold causes a pumping effect in your muscles that promotes blood flow which helps to flush-out the soreness.

To properly perform a contrast shower you want to do 30 seconds of hot water followed by 30 seconds of cold water. Continue this for a total of 5-10 minutes. To get the greatest effect you need to make sure that the water is as hot and as cold as possible (without burning or freezing yourself). This creates a much stronger pumping action in the muscle.

Keep in mind that contrast showers aren’t the most pleasant experience, but as a side benefit you will feel very invigorated afterwards!

As an alternative, you can also use contrast baths. This requires two bathtubs close by each other, something that most of us don’t have the luxury of. But if you can make this work you will find it to be even more effective for muscle soreness relief.

Remember that contrast showers and baths only help to accelerate the natural recovery process, so they will not get rid of your soreness entirely. You should also remember that there is no substitute for a properly designed training and nutrition program to increase your progress and manage muscle soreness.

Get the latest scientific muscle recovery information, including information on how to relieve muscle soreness and a FREEmuscle growth report on “The 13 Reasons You Suck at Gaining Muscle.”

Article Source: http://www.articlealley.com/article_571472_23.html

October Sixteen 2009

Warm up: 5 Rounds
5 x Hang Squat Snatch + Overhead Squat @ PVC
5 x Pull up

(1) 6 Rounds
300m Shuttle every 2 min 30 seconds

***** Rest 5 Minutes *****

(2) 12 Rounds
30 seconds burpees
30 seconds rest

(3) 5 Rounds
10x Weighted Situp 45#
10x Stiff Legged Deadlift
Hip Mobility

September Fourteen 2009

Warm up:
8 Rounds
5x Burpees
Instep Stretch

Training:
(1)10 Rounds
1x Barbell Complex every 1 minute, 50 seconds (Use same load as before)
Barbell Complex= 5 x Deadlift
Hang Power Clean
Front Squat
Push Press
Back Squat

(2) 6 Rounds
5x Pull ups (weighted @ 15#)
8x Dips (weighted @ 25#)
15x Push ups

More milk news

Article in Men's Health about the postitive effects of milk consumption.


Men's Health Lists : MensHealth.com

Shared via AddThis

October Twelve 2009

Warm up:
3 Rounds
Mini Leg Blaster
10 Dislocates
5 Pullups

Training:
(1) 8 Rounds
3x Clean & Press (increase weight each round until 3x is hard, but doable)
5x standing broad jumps
Hip Mobility

(2) 8 Rounds
3x Dead Lift (increase weight each round until 3x is hard, but doable)
5x DB or KB Floor Press @ 50% bodyweight
3x dislocates

October Ten 2009

Warm up:
5 minute Turkish Getup @ 25#

Training:
(1) 15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
Thrusters @ 95#
Weighted Situps @ 45#
Swings @ 24 kg

(2) 4 Rounds
10x Box Jumps
10x Dips
5x Pull ups (Strict)
8x Jingle Jangles

October Nine 2009

Warm up:
20-15-10-5
Box Jumps Push ups
Training:
(1) 5 Rounds
8x Front Squat @ 50% bodyweight
50 step ups, unweighted, to a 20" box
30 seconds rest
******* Rest 2.5 minutes ************
(2) 3 Rounds
8x Power Cleans @ 50% bodyweight
Run 400m
30 seconds rest

October Eight 2009

Warm up:
3 Rounds
50 ft Overhead Lunge Walk holding 45#
10x plank walk up
5x Pull ups

Training:
(1) 4 Rounds
300m Shuttle every 2:30

********* Rest 5 minutes ************

(2) 10 Rounds
30 seconds burpees
30 seconds rest

(3) 3 Rounds
90 second ab bridge complex (30 sec. side, 30 sec. front, 30 sec. other side)
Hip Mobility Drill

October Six 2009

Warm Up: 10-9-8-7-6-5-4-3-2-1
Hang power clean and press and overhead squat @ 45#
Dislocates

Training:
(1) 5 Rounds
5x Dead Lift @ body weight, then immediately
5x Broad Jumps
30 seconds rest
(2) 5 Rounds
5x Bench Press @ 85% body weight
5x Clapping push up
30 seconds rest
(3) 5 Rounds
5x Front Squats @ 85% body weight
5x Squat Jumps
30 seconds rest
(4) 5 Rounds
5x Push Press @ 75% body weight
5x Whip Smash with a fast rope
30 seconds rest

October Five 2009

Warm up:
3 Rounds
Mini Leg Blaster
5x Clapping pushup
Hip Mobility

Training:
(1) 8 Rounds
1x Barbell Complex every 2 minutes

1x Barbell Complex = 4 reps each of:
Dead lift
Hang power clean
Front squat
Push Press
Back Squat

(2) 3 Rounds
Run 200m
15x Weighted situp @ 45#
10x Cross Chops @ 25#
20x Stiff Legged Deadlift
5x Knees to Elbow

Work swiftly but not frantically

New Direction

Monday we will start our experiment with a modified version of Coach Rob Shaul's Military Athelete programming. This program according to Coach Shaul is designed for atheletes who have no season, specifically military, law enforcement, emergency response folks. Coach Shaul describes this as a burden of constant fitness. His programming makes folks stronger and faster but most importantly more durable. Everyone needs that, so we are going to try it out.

Most workouts will not be for time, but you will need to work diligently to finish the training within an hour. Come in Monday ready to go, in other words, rest on Sunday and get lots of sleep (I will be at the firehouse Sunday night, so sleep for me will be a roll of the dice.)

I can't wait.

October Three 2009

Workout:
Swinging Michael
3 Rounds
800M
50 Situps
50 Swings

Why "The Biggest Loser" is Bad for Viewers | Mark's Daily Apple

Why "The Biggest Loser" is Bad for Viewers | Mark's Daily Apple

Posted using ShareThis

October One 2009

Warm up:
3 rounds
200M
15 swings
Hip mobility
10 dislocates

Workout:
Fight Gone Better
1 minute of each of the following:
Wall Ball
Row (calories)
Hang Power Clean @ 75#
Push Press @ 75#
Box Jump
Rest

Repeat 3 times

Score is # of reps completed for each except row which is calories burned.

See video for an explanation remembering that we are doing power cleans instead of Sumo Deadlift High Pulls.

September Thirty 2009

Clean Instruction from Jon Gilson at Crossfit Again Faster

The Squat Clean from Patrick Cummings on Vimeo.

Warmup:
5 rounds
50 rope jumps
Hip Mobility
10 Shoulder dislocates

Skill:
Hang Squat Clean Practice

Workout:
Angie
100 pullup
100 pushup
100 situp
100 squat

September Twenty-nine 2009

Workout:

Sumo Deadlift
1-1-1-1-1

Then:
15-3 Hand Stand Pushups
3-15 KTEs
Alternate by twos

September Twenty-six 2009

Workout:
Get an old backpack. Find 20 pounds of weight. Cat litter, dog food, sand, rocks, flour, sugar, water (water weight about 8 pounds per gallon), just get 20 pounds.

Stuff it in the backpack. If you use rocks or weights, pad with clothes and try to distribute the weight equally.

Now go walk at slightly above conversational pace for one hour. Take your dog, take a friend, take both. Go outside no treadmills allowed. Try to go four miles.

Enjoy and let me know how it goes.

If you have any old backpacks that are in serviceable shape and want to get rid of them, bring them to me at the gym.

September Twenty-five 2009

Workout:

Half-Reckoning

For Time

800M

50 Body Blasters

800M

Body Blaster=Burpee to Pullup to Knees to Elbows

September Twenty-three 2009

Sherrie

Bench Press

3-3-3-1-1-1

Then:

AMRAP in 12
5 Curtis Ps (m @ 65)
20 Jumping Pullups

Curtis P=Hang Clean, lunge left, lunge right, push press

September Twenty-0ne 2009

Bryce

Workout:

Sumo Deadlift
5-5-3-3-3

Then:
3 rounds (May 6)
400M
15 Burpees
15 Pullup

September Nineteen 2009

Shannon (She got her first unassisted pullup today.)

5 rounds for time of:
400M Run
30 weighted situps
15 Bodyweight deadlifts

September Eighteen 2009

Workout:

20 Renegade Manmaker
800 M
15 Renedgade Manmaker
800M
10 Renegade Manmaker

800M

Bring a towel, this one is rain or shine.

September Seventeen 2009

Box Jump Fun!

Workout:

Back Squat
3-3-3-1-1-1

Then:

DB or KB Swings
3:30 work

1:30 rest
2:30 work

1:30 rest
1:30 work

September Fifteen 2009

Michael

Workout:

Bench Press
5-5-5-3-3-3
Then:

Four rounds of
400M
50 squats

Post weights and time to comments.

Why we Train

It's like Coach Glassman says:
"I have this fear that modern medicine will allow us to live until we are 150 years old, but we still enter the nursing home at 75. The second half of our life will be spent watching Oprah, getting fed by a spoon and having our asses wiped for us.
I want people to live past their 90's, without the need of 'assisted living facilities', able to carry their groceries up stairs (a bag in each hand), still frisky in the sack, and if some one tries to mug them at the ATM, the would be robber gets knocked to the ground and a foot on his throat for his trouble."

September Fourteen 2009

Bexx

Workout:

Deadlift
1-1-1-1-1

Then:
4 rounds
35 Box Jump

50 ft flying burpee

Post DL weights and time to comments.

September Twelve 2009

The 5 o'clock crew getting down.

Workout:

Push Press
3-3-3-1-1-1
Then:

Helen
3 rounds for time
400M
21 swings
12 pullups

Post weight and times to comments.

September Ten 2009

Jermaine (please come back; we miss you)

Workout:

5 Rounds

25 ft. Left arm Dumbbell Overhead Lunge

25 ft. Right arm Dumbbell Overhead Lunge

21 Burpees

Post dumbbell used and time to comments.

September Nine 2009

Lucas

Workout:

Back Squat

5-5-5-3-3-3

Then:

On the minute by the minute of Barbell Thruster (M@ 96, W @ 65)

workout ends when reps cannot be completed within the round specified.

Post Back Squat weight and rounds completed to comments.

September Eight 2009

Alex

Workout:

Deadlift
5-5-3-3

Then:
7 Rounds of
10 Pullups
10 Knees to elbows
10 Pushups

Post weights and time to complete to comments

September Five 2009

As promised a bodyweight, no equipment needed workout to make your Saturday just a little better.

Here it is:

Run 2 miles. For every minute you are running stop and do 25 squats and 25 pushups.

Here's how it works: Start running, after one minute do the squats and pushups. Start running at the end of the second minute, stop do your exercises and so on.

Stop the clock while you do the exercises.

The faster you run the less you do.

Have fun and post experience to comments.

September Four 2009

Scott

Workout:

Push Press
5-5-5-3-3-3

Then:
7 rounds
10 pushups
10 box jumps

Check here tomorrow night for an at home workout for Saturday.

Post weight push pressed and time to complete to comments.

September Two 2009

Andy

Workout:
Front Squat
3-3-3-1-1-1

Then:
AMRAP in 15 of
5 Hang Clean and Press
(M @ 95, W @ 65)
15 Weighted situps (M@45, W@25)

August Thirty-one 2009

Read the following from Doug Chapman of Hyperfit USA.

10 Reasons NOT to train at HyperFit USA
(And 10 reasons we don’t want you to come)
10. They make you try out – Just having a credit card and pulse does not get you a membership. You have to demonstrate your willingness and ability to train intensely enough to get results. Who wants to have to meet objective standards of performance?

9. They train too hard – You sweat and breathe hard in every workout. You train at the edge of the redline which makes it too hard to read a magazine while “working out.” They won’t let you be a part of the program if you just want to go through the motions.

8. They coach you – You can’t just sit and peddle on the bike, they make you learn and develop skills. They video workouts so people can see what they are doing and coach you on how to improve. You have to learn how to move better, so you can lift more weight faster – which means you get stronger, faster and lift properly. Who wants to be coached to be stronger or faster?

7. They don’t like whining or excuses – Complainers and criers are shunned, ridiculed, run off and are generally treated like lepers. They don’t consider the woe is me attitude to be a good thing or a badge of courage. It is the right of every human to paint himself or herself as a victim in everything so they can increase their popularity with their everything-is–wrong peer group. Who wants to go to a place where you can’t complain about everything under the sun?

6. They teach you new things – They make people learn new lifts, workouts and training methods – And expect you to master them. They teach and re-teach the fundamentals so you are good at them. Who wants to learn and perfect movements in constantly changing workouts?

5. They don’t have mirrors, treadmills, machines, TV’s Etc. – They don’t have a place to adjust your make up or to flex while you stand around figuring out your next bicep exercise. You can’t check how your new outfit looks when you work out. There is no TV with Jerry or Montel or any other car crash program to distract you from your workout. They actually make you run to do your “cardio.” Who really wants to actually focus on training?

4. They tell you the truth – They tell you when you are not moving right, or babying yourself or going through the motions. They are do not praise you when you look like a space monkey having a seizure. If you do something stupid in a workout they will have probably videoed it and put it on YouTube. Who wants to be held accountable to actually do things right?

3. They expect you to get better and actually expect you to train – They expect you to add weight, go faster and maintain excellent form as a regular part of the training. They expect you to try harder to overcome the weakest links in your performance. They expect everyone who has a membership to actually come to the gym to workout. Who wants that kind of stress to constantly improve or show up?

2. They measure performance – They keep score and track your results. They won’t let you just go through the motions – They keep score on the results of your training. If your scores, weights or times are not improving, they want to know why. Who wants their performance to improve all the time?

1. They charge too much – They charge enough where you may actually feel compelled to show up and train. They think that if they provide a top level, fully equipped training space and expert coaches to coach you, it is of value to their members. Who wants to pay for a fully equipped and professionally run training center that expects people to workout and requires people to get results?

I am interested in hearing your thoughts on this.

For more information on Hyperfit, go here: http://www.hyperfitusa.com/hyperfit_usa/

Workout:

Snatch Grip Deadlift
3-3-3-1-1-1

3 Rounds
400M
30 med ball cleans
30 push ups

August Twenty-nine 2009

Susan

Workout:
100ft Walking Lunge
21 pullups
21 situps
100 ft Walking Lunge
18 pullups
18 situps
100 ft Walking Lunge
15 pullups
15 situps
100 ft Walking Lunge
12 pullups
12 situps
100 ft Walking Lunge
9 pullups
9 situps
100 ft Walking Lunge
6 pullups
6 situps

Post time to comments

August Twenty-eight 2009

Katie

Workout:

Bench Press
3-3-3-1-1-1

AMRAP in 10 minutes of
200M run
10 OH squat @ 45#

Weights and rounds complete to comments.

August Twenty-six 2009

Rachel

Workout:

Front Squat
5-5-5-3-3-3
Then:

400M
then alternate the two exercises by the reps written:

10-8-6-4-2

pullup

2-4-6-8-10

knees to elbows

finish with
400M

August Twenty four 2009

Shannon

Workout:

Snatch Grip Deadlift
5-5-5-3-3-3

Then:

200 swings for time

August Twenty-two 2009

Workout:
Bench Press
5-5-5-3-3-3

Bodyweight Fran
21-15-9
Burpee
Pullup

Post heaviest bench press weight and time to complete to comments

August Twenty-one 2009

Snatch practice

Two rounds of:
Right arm barbell push-press 12 reps
Left arm barbell deadlift 12 reps
Run 800 meters
Left arm barbell push-press 12 reps
Right arm barbell deadlift 12 reps
Run 800 meters

Post times and weights used to comments.

August Nineteen 2009

Dakota

Workout:

Overhead Squat
3-3-3-1-1-1

For Time:

21 Box Jumps

21 Push ups

21 Pull ups

15 Box Jumps

15 Push ups

15 Pull ups

9 Box Jumps

9 Push ups

9 Pull-ups

August Seventeen 2009

Krissy's last day was Saturday,

we'll miss her.

Workout:

Shoulder Press
3-3-3-1-1-1

Then:

30 From the floor overhead anyway

M-135# W-95#

Post press weights and time to complete to comments

Augst Fifteen 2009

Bryce's workout buddies for his birthday workout.

Today:
Jerk Practice

Then:
Jackie
1000M Row
50 Barbell Thrusters
30 Pullups
for time

Post time to comments.

August Fourteen 2009

Bryce requested a birthday workout, he will be 28 years old today.

So, here it is.

Workout:

28-24-20-16-12-8-4 rep rounds of:

Sledgehammer swings

Virtual Shovelling (45# M, 25# W)

Box Jumps

Burpees

Virtual Shovel video

I did this Wednesday to get a feel for how long it would take. 40 minutes as written. It is a sufferfest.

Post time and subs to comments and again, thank Bryce and wish him a happy birthday.

August Twelve 09

Nick

Workout:

Overhead Squat
5-5-5-3-3-3

On the minute for 10 minutes
5 Barbell hang power clean
5 Front Squat
5 Push Press
M @ 95#
W @ 65#

If you cannot stay on the minute, continue with a many rounds as you can manage for ten minutes.
Post heaviest Overhead Squat and workout details in comments.

August Ten 2009

Bryce

Workout:

Power Clean
3-3-3-1-1-1
JT
21-15-9

Hand Stand Push Up

Ring Dip

Pushup

Post greatest weight cleaned and time to complete JT to comments.

August Eight 2009

For time:

50-40-30-20-10
Stiff Legged Deadlift
Wall ball
Box Jump

Post time to comments.

August Seven 2009

Hope dips.

Shoulder Press
5-5-5-3-3-3

Then:
3:00 Barrier Hop Burpee-1:30 Rest

2:00 Barrier Hop Burpee-1:30 Rest

1:00 Barrier Hop Burpee

Use a thai pad and laterally hop over it each rep. Keep rest period strict and count reps each round for your score.

Post highest weight pressed and burpee score to comments.

Willpower

Some interesting thoughts on willpower on a blog I sometimes read called, "Zen Habits." Follow the link to check it out.

http://zenhabits.net/2009/07/three-effective-ways-to-enhance-your-willpower/

August Five 2009

Front Squat
3-3-3-1-1-1

Go for a max attempt today.

Then:
Elizabeth
21-15-9
Power clean
Ring dip

M @ 135, W @ 95

Post front squat max and time to comments

Committment

I found this photo on CrossFit Evolution's website. This is the kind of committment that will make you not only a better athlete, but a stronger, better person all around. Let me know what you think in comments.

August Three 2009

Power Clean
5-5-5-3-3-3

Then:
5 rounds
12 Handstand Pushups
24 Box Jump

Post Clean weight and time to comments.

August One 2009

Jack

Practice handstands

Workout:

Angie

100 of each of the following: Pullups, Pushups, Situps, Squats

Complete all reps for a given exercise before moving to the next.

Post time to comments. Compare to April 27, 2009

July thirty-one 09

Susan

Workout:

Fight Gone Bad

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We will be completing three rounds.

The stations are:

Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20" box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)

The clock does not reset or stop between exercises. One point is given for each rep, except on the rower where each calorie is one point.

Post score to comments.

Twenty-nine July 09

Dakota

WORKOUT:

Deadlift

3-3-3-1-1-1

Then:

Half-Cindy

10 minutes AMRAP

5 Pullup

10 Pushup

15 Squat

Post highest weight lifted and rounds completed to comments

Twenty-seven July 09

Smiles for the first round run.

Push Press
3-3-3-1-1-1
Then
5 Rounds

Barbell Thrusters 9 Reps

Pull-ups 9 Reps

Males: 95lbs

Females 65lbs

I get asked all the time: "What should I eat?"

In the interest of answering that question, I came up with the following treatise. I didn't invent any of this knowledge. These are things that I researched and tried on my own. They work for me and should not be considered the opinion of a medically or nutritionally trained person. All of the things written here are available elsewhere on smarter people than me websites. Try my suggestions at your own risk. If you choose to give this stuff a try, make sure you are honestly trying it (no half-assing) and give it a couple of weeks to have an effect.

RFC CrossFit Performance and Aesthetics Nutrition Guidelines

Foods to absolutely eliminate and/or avoid at all costs:

Refined sugar (this means all of it)

Grains (wheat, corn, rice, quinoa) Don’t eat anything made of this stuff.

Soy products

Vegetable oil (olive oil is an exception)

White potato

Beer

Beans (peanuts are a bean)

Stay away food that comes with a cartoon character/celebrity spokeperson or makes some health benefit claim. Real food doesn’t need endorsements. Stay away from processed, packaged food. Minimum packaging is a good sign that it is alright to eat. Shop the perimeter of the grocery store, stay out of the middle this is where the crap lives.

Favorable Foods
Any type of animal protein (if it has a face, eat it; minimum intake is 1 g per pound of lean body weight)

Vegetables (as much as you want)

Moderate amounts of fruit

Tree nuts (almond, walnuts, pecans etc. and all associated nut butters as long is there is no added sugar)

Fat (animal sources-this means bacon grease, lard, tallow, butter also avocado, olive oil, nut oils)

Dairy — if your body tolerates it (full fat versions only)


If eating for looks, go to fitday.com. Register and start logging everything you eat. This means you will have to measure what goes in your mouth. It only takes about a week before you will know amounts enough that measuring will become unnecessary. Eat less than 100g of carbs/day. You subtract total fiber from total carbohydrate to get correct absorbable carbs for the day. Try to aim for 50% or more of calories from fat.

Everything that goes in your mouth counts for the day. If you are CrossFitting or sport training regularly and intensely you need to eat about 500 calories above you basal metabolic rate. Fitday.com will help you figure this number out.

The site: marksdailyapple.com has information about the Primal Blueprint which is a good resource for healthy nutrition. Also google searches of the paleo diet are helpful.

If none of this makes sense, or you have specific questions just ask.

July Twenty-five 09

Gymnastic work:

L-hangs

Workout:

Run 400
30 Handstand pushups
Run 800
20 Elevated pushups
Run 1200
10 pushups



Post time to comments.






Burpees are fun.

July 24, 2009

Front Squat
5-5-5-3-3-3
Work up to your 3 rep max for the day.

Then
10 rounds of
30sec on/30 sec off
Burpee

Post heaviest weight lifted and number of burpee reps completed to comments.

July 22, 2009 Photos

Hard work gets results. Good job everyone.