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

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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

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