ME Workout & Interview

Week Ending October 4, 2008

front squat 3 X 3
push-press 3 X 3

Keep the elbows up and maintain lordotic curve during the front squat. Drive through the heels during the push-press.

Here's a good interview with Greg Glassman explaining the CrossFit methodolgy.
http://radio.crossfit.com/radio/interviews/index.html

Front Squat
http://www.youtube.com/watch?v=yHu4jhUbx9M&feature=related

Push-Press
http://www.youtube.com/watch?v=zOfaWlres4A&feature=related

9.25.08

max rounds in 20:00

90lb clean X 7
handstand push-up X 11
run 300 meters

Brandon, Becky, Stephen, Peggy, Butch, Dwayne, Conrad, Trent, JJ, Joe

9.24.08

for time

50 pull-ups
run 700 meters
50 double unders (or 150 singles)
run 700 meters
50 burpees

9.23.08

1-10-1

55 lb dumbbell swing
push-ups

1 swing, 1 push-up. 2 swings, 2 push-ups. Go all the way to 10, then back down to 1.

Brandon, Brad, Becky, Peggy, Dawn, Stephen, Butch, Dwayne, Conrad, Joe, Chris, JJ, Trent

ME Week Ending 9.27.08

deadlift X 3-2-2-1-1-1

glute ham developer sit-ups 2-3 X 10 (2-3 sets of 10)

Jordan will not be available this Monday (9.22.08). See you Tuesday.

You are getting veerry sleeepppy

I was checking out Robb Wolf's blog and found the abstract below. Basically, lack of sleep is harming our cognitive function (among other things). This may be a result of the cascade of stress hormones (i.e. cortisol) that forms as a result of not getting enough sleep. An interesting book about this is entitled Lights Out! Sleep, Sugar and Survival. If you can make it past some of the conspiracy theory stuff and random weirdness, it's an interesting read. The basic advice from the book is:

-Get 9 hours of sleep per night in a completely dark room.
-Avoid processed carbohydrates (especially in the winter).
-Turn the TV, computer, etc. off an hour or two before you go to bed.

The Abstract
http://www.molecularbrain.com/content/1/1/4/abstract

Robb Wolf's blog
http://robbwolf.com

9.18.08

3 rounds for time

65lb push-press X 25
squats X 65

Dessert

1 set of max pull-ups / jumping pull-ups.

Kyle, Chris, Peggy, Garrett, Brandon, Conrad

9.17.08

max rounds in 20:00

95lb sumo deadlift high pull X 11
burpees X 7

Brad, Kyle, Dwayne, John, Jordan, Dawn, Stephen, Joe

9.16.08

3 rounds for time

run 400 meters
walking lunges X 50
handstand push-ups X 15

Becky, Brad, Brandon, Brian, John, Chris, Stephen, Peggy, Kyle, Dwayne, Doug, Joe, JJ

9.15.08

21-15-9

55lb dumbbell swing
broad jumps

Broad jumps were measured for consistency.

Conrad, Jordan

ME Workout Week Ending 9.20.08

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

Rippetoe on the squat
http://www.youtube.com/watch?v=kawBY5p29fQ

Rippetoe on the overhead press
http://www.youtube.com/watch?v=sebbhlKhs2E

**Jordan will be available for training on Monday, September 15. I plan to see you Tuesday.

Random Thoughts

I will resume the max effort prescription post this weekend.

Gustav did not ask anyone if it was leg day, chest day, or cardio day. The demands of life are varied. Your training must be designed accordingly. Integrate, don't seperate.

I am beginning to think that positive body composition changes hinge more on nutrition than training. A lot more. If you are not as lean and muscular and healthy as you want to be and you regularly read this blog, chances are the problem is not with your training. A great quote I heard at the certification is "you can't out-train a bad diet." I don't want to hear anything about Michael Phelps eating Chinese buffet seven times a day. Just because he does it doesn't mean it's healthy or a performance optimizer.

If you regularly find yourself doing extra work after your CrossFit style workouts, you probably didn't do the first workout hard enough.

Go paleo. If you want precision, do the Zone (with paleo food). This stuff works. It works fast. Give it two weeks. You will believe me.

I miss you people. I'm looking forward to next week.

www.thepaleodiet.com

Deo Volente

9.12.08

tabata sprints
After a thorough warm-up, perform 8 :20 sprints with :10 rest in between each sprint. Run into the wind if possible.

Then...

Immediately perform tabata push-ups (8 rounds of :20 of push-ups/:10 rest).

9.11.08

3 rounds for time

21 handstand push-ups
50 squats

You can't get there from here...

With 40% of the traffic lights still inoperable and goofy hours at the Y, we will hold off on class until next week. I will post low-to-no equipment workouts for your amusement. I may be @ the Y in the afternoons performing my own torture which you are welcomed to enjoy with me. Call me and leave a message if you are interested and I'll get back with you.

Have an excellent day!

21-15-9
double unders (triple the numbers if you don't have the double under)
pull-ups
burpees

ph: 288.7208

Whew

What a week. I hope that everyone is OK. This is the first opportunity to post because of lack of Internet access.

If anyone needs any help, please call me @ 225.288.7208.

The YMCA will be open from 9am to 6 pm this Monday 9.8.08. Justin tells me all classes are cancelled until further notice. I am going to look into other arrangements for our group. Feel free to call with suggestions.

I may workout @ Episcopal High tomorrow (Sunday, 9.7.08). If I do, I will post this by 12 noon tomorrow for anyone who needs to get out of the house and workout. If you don't see a post, that means no workout. When in doubt, call me.

You are all in my prayers.

Deo Volente