8.29.08

for time

pull-ups X 25

5 rounds of...
double unders X 15
35lb (each) dumbbell thrusters X 15
then...

pull-ups X 25

Trent, Joe, John, Brad, Peggy, Conrad, Dwayne, Chris

8.27.08

for time...

handstand push-ups X 15
deadlift X 30
lunges X 60
sit-ups X 120
lunges X 60
deadlift X 30
handstand push-ups X 15

Becky, Erma, Michael, Jordan, Conrad, Trent, Chris, Doug, Emile, Peggy, Patty, John, Garrett

8.26.08

15-12-9-6-3 reps of

40lb manmakers (without the row)
burpees

then...

sprint 150 meters
30 squats

John, Lee, Conrad, Stephen, Joe, Dwayne, Brandon, Chris

8.25.08

w/Jordan
21-15-9

vertical medicine ball throws
clapping push-ups
pull-ups

then...

Partner medicine ball stuff.

ME Workout W/E 8.30.08

deadlift 5-3-3-1-1-1

This means the first work set (after 1 or 2 warm-up sets) is 5 reps. The second set is 3 and so on. Plenty of rest between sets.

5-10 minutes of dedicated double under practice

double under video
http://www.youtube.com/watch?v=2TfjmxeUsIs

double under video #2
http://www.youtube.com/watch?v=hXovowbMsLE

Pose Running & Bryan Clay

Here's a Pose video. I know it's a bit grainy. Pay close attention to the landing positions of the base foot and the trail leg. No heel strike.

http://www.youtube.com/watch?v=sFhoDQbWlk4

A few words from decathlon gold medalist Bryan Clay. What a phenomenal athlete and fantastic representative of the United States.

http://www.youtube.com/watch?v=wRYe_ttfedU

Why this stuff works so well.

The following is an excerpt from a longer article by the brilliant Lon Kilgore, PhD. Dr. Kilgore typically leaves the PhD out of his title (another reason I like him). He co-wrote at least one book with Mark Rippetoe on strength.


The Paradox of the Aerobic Fitness Prescription
A Facultative Anaerobe Sucks the Air Out of VO2max
Lon Kilgore
In 1936, Canadian endocrinologist Hans Selye proposed the General Adaptation Syndrome theory, an explanation of how the body responds to injurious and non-injurious stress. Selye proposed that the organism goes through a programmed series of physiologic responses and adaptations to ensure survival when the organism is exposed to the same or similar stress later in the life cycle. In the exercise and fitness sciences, this theory is well accepted but frequently misunderstood and misapplied. The crux of correctly applying Selye’s theory is understanding that a disruption of homeostasis must occur in a physiological system in order for adaptation and fitness improvement to occur in that same system.
One of the most apparent examples of the misuse—or, more precisely, ignorance of the appropriate use—of Selye’s theory can be found on the holy ground of aerobic fitness. The fitness boon was born in the late 60s under the guidance of Jim Fixx and Kenneth Cooper. The idea was, and still is, simple: run a lot and you will be fit and healthy. Over the decades, the mythology of running has firmly entrenched into conventional wisdom the idea that developing aerobic fitness (endurance) requires you to run—run long and run slow. The American College of Sports Medicine (ACSM) recommends 20 to 60 minutes of continuous low-to-moderate intensity aerobic activity in order to develop aerobic fitness. A problem immediately presents itself with this training concept. With low- to moderate-intensity running, the ultimate marker of aerobic fitness, VO2max—the maximum amount of oxygen the body can consume at maximal effort—is not challenged. In the conventional 20- to 60-minute prescription for improving aerobic fitness, the demand for oxygen at the working muscle is met by supply. The name itself says it all: aerobic means "in the presence of oxygen." This means that, by definition, this type of training does not—and cannot—provide a disruption of oxygen homeostasis. With no homeostatic disruption, there can be no adaptation, and no fitness gain.

Training long and slow does not make you fit or fast. Friends don't let friends waste precious time on the treadmill "burning calories."

If you would like the entire article, email me with Kilgore Article as the subject and I'll shoot it to you.

8.21.08

For time

95lb sumo deadlift high pulls X 10
weighted sit-ups X 20
handstand push-ups x 30
95lb sumo deadlift high pulls X 30
weighted sit-ups X 10
handstand push-ups X 20
sumo deadlift high pulls X 20
weighted sit-ups X 30
handstand push-ups X 10

I reserve the right to partially or completely change this to allow for equipment management or simply to trick you.

8.20.08

5 rounds for time

55lb goblet squat
sprint 300 meters

Jordan, Brandon, Kyle, Chris, Conrad, Peggy, Dawn, Trent, John, JJ, Joe, Stephen

8.19.08

Tabata!

20 seconds on/10 seconds rest X 8 rounds of...

55lb dumbbell swing
push-ups
sit-ups
squats

Then...

L-sit progressions and impromptu front squat practice.

JJ, Trent, Stephen, Butch, Peggy, Conrad (ME), Doug (ME), Dwayne, Chris, Kyle, Ryan, Garrett

ME Workout Week Ending 8.23.08

front squat 3 X 3

weighted pull-ups 3 X 3 (or pull-up practice if your max is under 10)

max distance standing broad jumps 3 X 3

8.14.08

Oooh, a preview. Just seeing who's paying attention!

for time--

pull-ups X 25
then...
ten rounds of
55lb dumbbell swing X 7
jump rope double unders X 11 (or 33 singles)
then...
pull-ups X 25

8.13.08

5 rounds for time

power clean and jerk X 7
sit-ups X 14
300 meter run

Weights ranged from 25lbs to 115lbs on the clean and jerk.

Chris, Kyle Jordan, Trent, Peggy, Patty, Joe, Dwayne

8.12.08

"Rowdy"
for time

burpees X 21
walking lunges X 21 steps
dumbbell thrusters 40 lb each X 21
v-ups X 21
pull-ups X 21
burpees X 21

Brian, Joe, Emile, Peggy, Dawn, Butch, Conrad, Doug, Dwayne, Chris, Kyle, Trent, JJ

8.11.08

w/Jordan

21-15-9 reps of
dumbbell hang squat clean
handstand push-ups

then...

5 rounds of
medicine ball slams X 10
sit-ups X 10

I did the dot com wod.

ME Workout Week Ending 8.16.08

back squat 5 X 3 (5 sets of 3 reps)

1 arm dumbbell overhead press 3 X 3 (3 sets of 3 reps each side)

8.7.08

3 rounds for time

run 400 meters
squats X 50
pull-ups X 15

Chris, Doug, Conrad, JJ, Trent, Joe, Patty, Dwayne

8.6.08

for time--

deadlift X 25
then...
21-15-9
v-ups
handstand push-ups
then...
deadlift X 25

Butch, Peggy, Conrad, Joe, Dawn, Stephen, Chris

8.5.08

3 rounds for time

burpees X 10
pull-ups X 20
hyper push-ups X 30
split jumps X 40 (20 each side)
sit-ups X 50

There was a 20:00 cap on this one.

Butch, Peggy, Chris, Emile, Joe, Brian, JJ, Trent, Stephen, Dawn, Dwayne, Conrad

ME Workout Week Ending 8.9.08

barbell thrusters 5 X 3 (5 sets of 3 reps)

weighted sit-ups 3 X 7 (3 sets of 7 reps)

barbell thruster video
http://www.youtube.com/watch?v=sOFegns0qwI

For the weighted sit-ups, begin by lying on your back with your knees bent, feet on the floor. Hold the plate you are using for weight above your chest with your arms extended. Without bending your arms, perform a sit-up while pushing the plate above your head toward the ceiling. Control the descent as you return to the starting position.