5 rounds for time
run 400 meters
walking lunges X 30 steps
sit-ups X 30
Thursday, April 30, 2009
Sunday, April 26, 2009
Friday, April 24, 2009
04.22.09
40lb dumbbell snatch X 50 (25 each side)
run 800 meters
handstand push-ups X 30
run aprox. 650 meters
40lb dumbbell snatch X 50 (25 each side)
run 300 meters
handstand push-ups X 30
run 800 meters
handstand push-ups X 30
run aprox. 650 meters
40lb dumbbell snatch X 50 (25 each side)
run 300 meters
handstand push-ups X 30
Wednesday, April 22, 2009
Cinco K
Brad sent me the following link concerning a 5k on Friday, May 1. http://www.active.com/page/Event_Details.htm?event_id=1694550&assetId=4ea1d670-6757-4311-a085-d47f0166b659
This race benefits the Pancreatic Cancer Action Network as well as Cancer Services of Baton Rouge. There is a Cinco de Mayo celebration afterward. If the Cinco de Mayo isn't to our liking, we can always move The Proving Ground's celebration to a fine local Mexican establishment. Come enjoy a Friday 5k WOD or just show up for the fiesta.
Post your intention to participate to comments.
This race benefits the Pancreatic Cancer Action Network as well as Cancer Services of Baton Rouge. There is a Cinco de Mayo celebration afterward. If the Cinco de Mayo isn't to our liking, we can always move The Proving Ground's celebration to a fine local Mexican establishment. Come enjoy a Friday 5k WOD or just show up for the fiesta.
Post your intention to participate to comments.
Saturday, April 18, 2009
ME Workout for the Week Ending 04.25.09
Dimas can front squat a lot of weight.
front squat 5-5-5-5-5
http://www.youtube.com/watch?v=dehR3d6NuQE
overhead press 5-5-5-5-5
http://www.youtube.com/watch?v=sebbhlKhs2E&feature=PlayList&p=3D3C78690DC40B13&playnext=1&playnext_from=PL&index=6
http://www.youtube.com/watch?v=dehR3d6NuQE
overhead press 5-5-5-5-5
http://www.youtube.com/watch?v=sebbhlKhs2E&feature=PlayList&p=3D3C78690DC40B13&playnext=1&playnext_from=PL&index=6
Friday, April 17, 2009
Wednesday, April 15, 2009
On Endurance
Currently, we don't have any serious endurance athletes at The Proving Ground. This post on Brian Mackenzie's brand of endurance training is worth a read if you're interested in training methodology. If you're not, pass it along to your friends who "jog" regularly or who participate in lots of endurance activities.
Brian's site
04.14.09
The following was performed in pairs. You go, I go.
run 400 meters
75lb thruster X 100
run 400 meters
partner drag X 6 laps
run 400 meters
push-ups X 100
The repetitions listed are total reps between the two team members. Only one team member was allowed to work at any given time (except for the run). The bar never touched the floor during the thrusters.
run 400 meters
75lb thruster X 100
run 400 meters
partner drag X 6 laps
run 400 meters
push-ups X 100
The repetitions listed are total reps between the two team members. Only one team member was allowed to work at any given time (except for the run). The bar never touched the floor during the thrusters.
Monday, April 13, 2009
Saturday, April 11, 2009
Friday, April 10, 2009
Brown Fat
I first learned of brown adipose tissue a year or so ago from Art DeVany's blog (http://www.arthurdevany.com/). It's now all over the news. Surfers may have more of it due to cold water exposure. The article below is from NPR.
http://www.npr.org/templates/story/story.php?storyId=102964807
Of course, the powers-that-be will attempt to create a pill to stimulate brown fat. All you really need is episodic exposure to cold. A cold rinse after my shower has worked great. Not after every shower, just some. The body's healthy adaptive response to acute, intermittent stress is profound. It seems to be irrelevant whether the stressor is exercise, cold, food intake, etc. Chronic exposure often results in negative outcomes while intermittent doses tend to yield more healthful, positive results.
Here is Dr. DeVany addressing the topic of brown adipose tissue:
http://www.youtube.com/watch?v=daO-xVhoYcg
http://www.npr.org/templates/story/story.php?storyId=102964807
Of course, the powers-that-be will attempt to create a pill to stimulate brown fat. All you really need is episodic exposure to cold. A cold rinse after my shower has worked great. Not after every shower, just some. The body's healthy adaptive response to acute, intermittent stress is profound. It seems to be irrelevant whether the stressor is exercise, cold, food intake, etc. Chronic exposure often results in negative outcomes while intermittent doses tend to yield more healthful, positive results.
Here is Dr. DeVany addressing the topic of brown adipose tissue:
http://www.youtube.com/watch?v=daO-xVhoYcg
Thursday, April 09, 2009
04.08.09
for time
35 double unders
225lb deadlift X 21
60 push-ups
25 double unders
225lb deadlift X 15
40 push-ups
15 double unders
225lb deadlift X 9
30 push-ups
35 double unders
225lb deadlift X 21
60 push-ups
25 double unders
225lb deadlift X 15
40 push-ups
15 double unders
225lb deadlift X 9
30 push-ups
Wednesday, April 08, 2009
04.07.09
The Chipper
25 pull-ups
farmer's carry 300 meters
bear crawl 5 laps
swings X 50
run 800 meters
thrusters X 50
25 pull-ups
Use dumbbells equal to 1/3 body weight.
25 pull-ups
farmer's carry 300 meters
bear crawl 5 laps
swings X 50
run 800 meters
thrusters X 50
25 pull-ups
Use dumbbells equal to 1/3 body weight.
The Caveman
Here's a short article on French rugby star Sebastian Chabal. They call him "the caveman." Chabal weighs around 250lbs with less than 10% body fat. He can run all day and hits people very, very hard. How does he train? An excerpt:
"Athletes like Chabal do incredibly high intensity, short duration training. There is little cardiovascular training such as cycling or running. Instead, the focus is on very heavy weight lifting, no more than eight repetitions at a time. As for the running, 10-second sprints, repeated a dozen times, is the extent of it for Chabal. He has geared all his training towards high-impact, explosive rugby. It would be almost self-defeating for Chabal to attempt to increase his endurance by doing longer running or cycling training, because the energy demand of doing these activities would compromise his ability to remain what is called ‘anabolic’ – in a state of growth. "
Sunday, April 05, 2009
The Dangers of Endurance Training
If you are currently a member of The Proving Ground, this post may seem unnecessary or redundant. Please pass it along to your endurance buddies. If you are a runner or other endurance athlete, please take a look at the following post. Dr. Arthur DeVany (http://www.arthurdevany.com/) has done some excellent research on this topic.
I am a firm believer in brief, intermittent workouts which demand and develop competency in a broad range of physical skills and abilities. Basically, do a lot of different things hard and fast every now and then. It is what attracted me to CrossFit.
The endurance training model is quite the opposite. The concept is simple- train your activity (running, biking, swimming, rowing, etc.) chronically, many times slowly and over long periods of time and great distances. Most physicians will tell you that jogging is great for your health. Endurance athletes are viewed by many as the fittest people on earth. I believe both of these claims are horribly wrong.
The following study describes the increased occurence of ventricular arrhythmias that triathletes have and the subsequent elevation of risk of sudden cardiac death. It seems that death is a frequent companion to endurance competitions. This is sad and unnecessary.
Let me say that I enjoy the occasional 5k road race. They are fun and the parties afterward are usually good. I believe that performing endurance activities occasionally probably does little to no harm and may be fun if you like that sort of thing. However, as I looked around after the 5k organized by Happys last night, it dawned on me that most people there probably ran way too much and could be so much more happy and healthy by diversifying their activities, adding an element of randomness and doing much less work! You can run a very respectable 5k time without having to TRAIN for it!
There are numerous other reasons to leave the chronic endurance training and overexercise in general by the wayside. Such activities were not a part of the lives of our ancestors, speed up the aging process, promote chronic stress and necessitate abmysmal nutrition due to the energy demands they elicit. I will save these for later posts.
In the meantime, just do different activities, hard and fast, every now and then. Acute, not chronic. The natural world does not resemble a metronome. Neither should we.
Ventricular Premature Beats in Triathletes: Still a Physiological Phenomenon?Philip Claessensa, Christophe Claessensb, Marc Claessensb, Hilde Bloemenb, Mieke Verbanckb, Robert FagardbaDepartment of Cardiology, Imeldaziekenhuis, Bonheiden, Belgium, andbDepartment of Cardiology, University Hospital Leuven, Belgium
Address of Corresponding Author
Cardiology 1999;92:28-38 (DOI: 10.1159/000006943)
Key Words
Arrhythmia
Cardiomyopathy
Diastole
Exercise
Hypertrophy
Abstract
Sudden death is a tragic fact, unexpectedly arising in all age groups. Ventricular arrhythmias are the main cause. At the end of a maximal exercise test more ventricular premature beats were noted in a group of well trained triathletes compared with a similar control group. The etiology is multifactorial. When these ventricular premature beats are associated with specific structural and functional heart adaptations, echocardiographically and electrocardiographically well-documented, then those 'banal' ventricular premature beats cannot longer be considered as a physiological phenomenon. In these circumstances the involved subject is a candidate for dangerous arrhythmias and 'sudden cardiac death'. Purpose: The principal cause of 'Sudden cardiac death' is ventricular arrhythmias. We explore the incidence of ventricular premature beats (VPB) in triathletes, who engage in enforced endurance sports. Methods: Fifty-two triathletes were compared with twenty-two control subjects with comparable anthropometric parameters in function of structural and functional cardiac adaptations. Maximal exercise tests were conducted on a stationary bicycle and a treadmill. During the last two minutes of each test, the VPB were registered. Results: Statistically significant differences emerged in the cardiac structure and function between the triathletes and the controls. There were signs of cardiac hypertrophy and arguments for a supernormally diastolic left ventricular function in the triathletes. The performance capacity was also significantly higher in the triathletes. The maximal heart rate was significantly higher in the control group. The number of VPB was significantly higher in the triathletes. The increased risk of VPB in the triathlon group is caused by several factors: the degree of cardiac hypertrophy, the increased diastolic reserve, the duration of the exercise, the existence of an aortic insufficiency jet and some specific electrocardiographic findings. Conclusions: The triathlete has an increased risk of VPB during maximal efforts. We doubt the traditionally accepted view of the physiological nature of those VPB and suspect that the limit of physiological cardiac adaptations to sport efforts is exceeded with the appearance of VPB. The triathlete with VPB and with specific electrocardiographic and echocardiographic findings is a candidate for 'sudden cardiac death'.
Copyright © 2000 S. Karger AG, Basel
Author Contacts
Dr. Philip ClaessensRubenslei 352018 Antwerp (Belgium)Tel. +32 3 232 28 03, Fax +32 3 233 36 51E-Mail jan.claessens@village.uunet.be
Article Information
Received: Received: May 18, 1999Accepted after revision: July 20, 1999Number of Print Pages : 11Number of Figures : 5, Number of Tables : 11, Number of References : 30
Journal Home
Journal Content
Guidelines
??entry3a??
-->
Editorial Board
Aims and Scope
Subscriptions
Search in this issue
This journal is part of the third subject package of the KargerJournal Archive CollectionInformation on packages (PDF)Free sample issues
For non-native English speakers and international authors who would like assistance with their writing before submission, we suggest American Journal Experts for their scientific editing service.
© 2009 S. Karger AG, Basel
I am a firm believer in brief, intermittent workouts which demand and develop competency in a broad range of physical skills and abilities. Basically, do a lot of different things hard and fast every now and then. It is what attracted me to CrossFit.
The endurance training model is quite the opposite. The concept is simple- train your activity (running, biking, swimming, rowing, etc.) chronically, many times slowly and over long periods of time and great distances. Most physicians will tell you that jogging is great for your health. Endurance athletes are viewed by many as the fittest people on earth. I believe both of these claims are horribly wrong.
The following study describes the increased occurence of ventricular arrhythmias that triathletes have and the subsequent elevation of risk of sudden cardiac death. It seems that death is a frequent companion to endurance competitions. This is sad and unnecessary.
Let me say that I enjoy the occasional 5k road race. They are fun and the parties afterward are usually good. I believe that performing endurance activities occasionally probably does little to no harm and may be fun if you like that sort of thing. However, as I looked around after the 5k organized by Happys last night, it dawned on me that most people there probably ran way too much and could be so much more happy and healthy by diversifying their activities, adding an element of randomness and doing much less work! You can run a very respectable 5k time without having to TRAIN for it!
There are numerous other reasons to leave the chronic endurance training and overexercise in general by the wayside. Such activities were not a part of the lives of our ancestors, speed up the aging process, promote chronic stress and necessitate abmysmal nutrition due to the energy demands they elicit. I will save these for later posts.
In the meantime, just do different activities, hard and fast, every now and then. Acute, not chronic. The natural world does not resemble a metronome. Neither should we.
Ventricular Premature Beats in Triathletes: Still a Physiological Phenomenon?Philip Claessensa, Christophe Claessensb, Marc Claessensb, Hilde Bloemenb, Mieke Verbanckb, Robert FagardbaDepartment of Cardiology, Imeldaziekenhuis, Bonheiden, Belgium, andbDepartment of Cardiology, University Hospital Leuven, Belgium
Address of Corresponding Author
Cardiology 1999;92:28-38 (DOI: 10.1159/000006943)
Key Words
Arrhythmia
Cardiomyopathy
Diastole
Exercise
Hypertrophy
Abstract
Sudden death is a tragic fact, unexpectedly arising in all age groups. Ventricular arrhythmias are the main cause. At the end of a maximal exercise test more ventricular premature beats were noted in a group of well trained triathletes compared with a similar control group. The etiology is multifactorial. When these ventricular premature beats are associated with specific structural and functional heart adaptations, echocardiographically and electrocardiographically well-documented, then those 'banal' ventricular premature beats cannot longer be considered as a physiological phenomenon. In these circumstances the involved subject is a candidate for dangerous arrhythmias and 'sudden cardiac death'. Purpose: The principal cause of 'Sudden cardiac death' is ventricular arrhythmias. We explore the incidence of ventricular premature beats (VPB) in triathletes, who engage in enforced endurance sports. Methods: Fifty-two triathletes were compared with twenty-two control subjects with comparable anthropometric parameters in function of structural and functional cardiac adaptations. Maximal exercise tests were conducted on a stationary bicycle and a treadmill. During the last two minutes of each test, the VPB were registered. Results: Statistically significant differences emerged in the cardiac structure and function between the triathletes and the controls. There were signs of cardiac hypertrophy and arguments for a supernormally diastolic left ventricular function in the triathletes. The performance capacity was also significantly higher in the triathletes. The maximal heart rate was significantly higher in the control group. The number of VPB was significantly higher in the triathletes. The increased risk of VPB in the triathlon group is caused by several factors: the degree of cardiac hypertrophy, the increased diastolic reserve, the duration of the exercise, the existence of an aortic insufficiency jet and some specific electrocardiographic findings. Conclusions: The triathlete has an increased risk of VPB during maximal efforts. We doubt the traditionally accepted view of the physiological nature of those VPB and suspect that the limit of physiological cardiac adaptations to sport efforts is exceeded with the appearance of VPB. The triathlete with VPB and with specific electrocardiographic and echocardiographic findings is a candidate for 'sudden cardiac death'.
Copyright © 2000 S. Karger AG, Basel
Author Contacts
Dr. Philip ClaessensRubenslei 352018 Antwerp (Belgium)Tel. +32 3 232 28 03, Fax +32 3 233 36 51E-Mail jan.claessens@village.uunet.be
Article Information
Received: Received: May 18, 1999Accepted after revision: July 20, 1999Number of Print Pages : 11Number of Figures : 5, Number of Tables : 11, Number of References : 30
Journal Home
Journal Content
Guidelines
??entry3a??
-->
Editorial Board
Aims and Scope
Subscriptions
Search in this issue
This journal is part of the third subject package of the KargerJournal Archive CollectionInformation on packages (PDF)Free sample issues
For non-native English speakers and international authors who would like assistance with their writing before submission, we suggest American Journal Experts for their scientific editing service.
© 2009 S. Karger AG, Basel
ME Workout for the Week Ending 04.11.09
back squat 3-2-1-1-1
http://www.youtube.com/watch?v=kawBY5p29fQ
push jerk 2-2-2-2-2
http://www.youtube.com/watch?v=lBCIXxKW33s&feature=PlayList&p=93BC19A7665770EE&playnext=1&playnext_from=PL&index=2
Reference the ME Workout link at the right for a brief tutorial in the procedures and practices.
http://www.youtube.com/watch?v=kawBY5p29fQ
push jerk 2-2-2-2-2
http://www.youtube.com/watch?v=lBCIXxKW33s&feature=PlayList&p=93BC19A7665770EE&playnext=1&playnext_from=PL&index=2
Reference the ME Workout link at the right for a brief tutorial in the procedures and practices.
04.02.09
Fran
21-15-9
95lb barbell thruster
pull-ups
Fran is a CrossFit benchmark workout that has received considerable attention on the Internet as of late. It is one workout and clearly does not represent the breadth and depth of CrossFit or the programming I prescribe. It is a very effective workout, but it needs to be viewed with the big picture of broad, general and inclusive fitness in mind. A similar preoccupation with the 300 workout erupted a year or so ago.
This evening's workout represented the attending athletes' first exposure to Fran. They made me proud.
Here is my favorite Fran video. This was shot a few years ago. The range of motion isn't the best in either athlete. However, Josh Everett and Greg Amundson are both phenomenal athletes and fantastic representatives of the CrossFit community. This is an old school CrossFit duel.
http://www.youtube.com/watch?v=e0nwx7Q5j-k
21-15-9
95lb barbell thruster
pull-ups
Fran is a CrossFit benchmark workout that has received considerable attention on the Internet as of late. It is one workout and clearly does not represent the breadth and depth of CrossFit or the programming I prescribe. It is a very effective workout, but it needs to be viewed with the big picture of broad, general and inclusive fitness in mind. A similar preoccupation with the 300 workout erupted a year or so ago.
This evening's workout represented the attending athletes' first exposure to Fran. They made me proud.
Here is my favorite Fran video. This was shot a few years ago. The range of motion isn't the best in either athlete. However, Josh Everett and Greg Amundson are both phenomenal athletes and fantastic representatives of the CrossFit community. This is an old school CrossFit duel.
http://www.youtube.com/watch?v=e0nwx7Q5j-k
Thursday, April 02, 2009
04.01.09
for time
run 400 meters
95lb sumo deadlift high-pull X 30
run 400 meters
95lb push-jerk X 30
run 400 meters
95lb sumo deadlift high-pull X 30
run 400 meters
95lb push-jerk X 30
run 400 meters
95lb sumo deadlift high-pull X 30
run 400 meters
95lb push-jerk X 30
run 400 meters
95lb sumo deadlift high-pull X 30
run 400 meters
95lb push-jerk X 30
03.31.09
maximum rounds in 10:00
6 jumping lunges (alternating)
9 push-ups
12 sit-ups
rest 2:00
45lb one arm snatches X 50 (25 each) for time
6 jumping lunges (alternating)
9 push-ups
12 sit-ups
rest 2:00
45lb one arm snatches X 50 (25 each) for time
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