09.29.10

2 rounds for time

2 pood/1.5 pood kettlebell swing x 25
run 400 meters
burpees x 25
L-pull-ups X 25
run 400 meters
box jumps @ 24 inches/20 inches X 25

"Pain don't hurt."

Mas Oyama fighting bulls and people. A great physical culturist and showman. I mentioned him last night.




The dog days are over. Hello October.

09.28.10

A. squat clean 3-3-3-3-3; rest 0 seconds
B. handstand push-ups on 45lb plates 10-10-10-10-10; rest 90 seconds

One Workout this Friday

We will have one workout this Friday, October 1 at 4 pm. The sessions at 5 and 6 are cancelled this Friday only.

09.27.10

AMRAP 20 minutes

3 rounds of Cindy
run 400 meters

*A round of Cindy consists of 5 pull-ups, 10 push-ups and 15 squats.

Mobility

Here is a link to Kelly Starrett's mobility WOD that I mentioned Thursday:http://mobilitywod.blogspot.com/

09.22.10

A. 400 meter run X 3; rest 120 seconds
B. hang power snatch X 2-2-2-2-2 on the minute (light and fast)
C. toes-to-bar/knees to elbows X 15-15-15; rest 60 seconds

09.21.10

5 rounds for time

20lb wall ball X 20
1.5/1 pood kettlebell swing X 20
sit-ups X 20

FGB Reminder

Fight Gone Bad is this Saturday, September 25 at the park adjacent to the USS Kidd. If you plan to participate, please register at the Fight Gone Bad site, www.fgb5.org, and shoot me an email at tpgbr1@yahoo.com. The Baton Rouge registration deadline is Wednesday, September 22.

Please email me if you would like to volunteer to be a rep counter. I also need someone with a truck or van to transport one bar we will be taking. Thank you!

09.20.10

A. 10 sets of 2 front squats on the minute (light and fast)
B. 5 rounds for completion
25 double unders
5 deep breaths

09.17.10

A. AMRAP 12 minutes
run 200 meters
15 unbroken pull-ups

rest 2 minutes

B. AMRAP in 5 minutes
10 unbroken burpees
*Rest at least 5 seconds between sets of 10 burpees.

Fight Gone Bad Update and Dinner

You can now register at the Fight Gone Bad website www.fgb5.org. The Proving Ground CrossFit should be listed as an affiliate. Please email me at tpgbr1@yahoo.com after you register so we can get you registered in a heat for Saturday the 25th. Please let me know by Wednesday, September 22 if you plan to attend. If you don't want to workout but you would like to volunteer to count reps, email me as well. We will be next to the USS Kidd from 8am-12pm (please note the time change)!

We will have our outing today at The Chimes East (Coursey) at 8pm. Please email me, tell me in person or text me @225-288-7208 if you plan to go so I know a number to give the Chimes people.

Happy Friday.

09.16.10

A. hang power clean 5-5-5-5-5; rest 90 seconds
B. run 800 meters X 2; rest same as work interval

Earlier this week, we performed heavy deadlifts. The purpose of the deadlift workout was two-fold. First, it develops maximum force production because of the relatively heavy loads placed on the athlete. Second, the deadlift training develops the first pull in the clean as it is a nearly identical motor pattern.

Part 'A' of the above training session concentrates on increasing the rate of force production. The athlete is taking the increased force production capacity gleaned from workouts like the heavy and consequently slower lifts and applying this force quickly. The primary motor patterns found in the hang clean session are the second and third pull of the clean.

I am becoming increasingly convinced that a consistent flow of separation and integration of the movements and modalities that make up functional training in general and CrossFit specifically yield increased fitness. Each session has at least one purpose. This is training intentionally.

Odds and Ends

We will go out for dinner and shenanigans this Friday, September 17 @ 8pm. Location TBA. Check back here tomorrow or email me tomorrow for the location if I don't see you before Friday. If you plan to attend, please tell me in person or email me at tpgbr1@yahoo.com.

We will have open gym from 10am-12pm this Saturday, September 18. We will not have a free workout this Saturday at noon. If you have curious friends, please bring them to open gym.

Fight Gone Bad Update

The CrossFit affiliates in Baton Rouge will host Fight Gone Bad V next to The USS Kidd on September 25th at 8am. You must register at http://www.fgb5.org/ to participate in Fight Gone Bad. Raising $150 gets you a t-shirt and me another round of the workout! Don't attempt to register until tomorrow (9/17) because our affiliate is currently not listed. Please shoot me an email at tpgbr1@yahoo.com when you register so we can put you in a heat for Saturday. I will post more details as they become available.

Here is a link to the trainer Ross Enamait who I mentioned last night: http://rosstraining.com/blog/

09.15.10

for time

21 handstand push-ups
21 ring push-ups
50 squats
15 handstand push-ups
15 ring push-ups
50 squats
9 handstand push-ups
9 ring push-ups
50 squats

09.14.10

A. deadlift 3-3-3-3-3; rest 120 seconds
B. 4 way planks-30 seconds each X 3; rest 30 seconds

09.13.10

An Altercation That Took a Downturn

3 rounds w/1 minute @ each station. Rest 1 minute between rounds. Score is total reps.

wall ball w/a 20lb ball
sumo deadlift high-pull @ 75lbs
box jumps @ 20 inches
push-press @ 75lbs
jumping pull-ups

09.10.10

A. front squat 5-5-5; rest 120 seconds
B. power snatch 3-3-3-3; rest 90 seconds
C. 25 unbroken squats to med ball X 4; rest as needed between sets

Fight Gone Bad 5

Here is the link to the Fight Gone Bad site:

http://www.fgb5.org/

Remember, if you raise $150, you get a t-shirt and I will do an extra round of fight gone bad. You must register in order to participate in the workout. Fight Gone Bad 5 benefits The Wounded Warrior Project http://www.woundedwarriorproject.org/

There a lot of folks in the community, your friends, neighbors and co-workers, who would love to contribute to this cause. The more you raise, the more work I do!

09.09.10

5 rounds for times

run 400 meters
20 knees-to-elbows
rest 90 seconds

09.08.10

A. split jerk on the minute 2-2-2-2-2-2-2(light and fast);rest 90 seconds
B. 100 sit-ups for time; rest 90 seconds
C. 50/25 hindu push-ups (un-timed)

Free Workout

This Saturday, September 11 at 12 PM. Tell your friends!

09.07.10

AMRAP 12 minutes

135lb/85lb power clean X 5
24inch/20inch box jumps X 10

rest 2 minutes

L-sits 10 seconds on/20 seconds off X 8

Remember, the on-ramp session is this Saturday from 9AM-12PM. Email me at tpgbr1@yahoo.com to sign up.

09.04.10

Free Trial Workout

Helen

3 rounds for time

run 400 meters
21 kb swings @ 55lbs/35lbs
12 pull-ups

fortitude training
Scotty from www.sealfit.com

run 1 mile
25 handstand push-ups
25 pistols each leg
25 burpees
50 double unders
100 pull-ups
100 push-ups
200 squats
run 1 mile

09.03.10

3 rounds for time

25 burpees
35 double unders
45 walking lunge steps
55 sit-ups

09.02.10

A) deadlift 5-5-5; 2 minute rest
B1) heavy kettlebell swing X 15 X 5; rest 10 seconds
B2) L pull-ups X 10 X 5; rest 90 seconds

On Ramp

We will hold the first on ramp class for new members next Saturday, September 11 from 9 AM to 12 PM. This class is a requirement for membership. If you are new and cannot make this time, email Charles at tpgbr1@yahoo.com to schedule another session.

Free Trial and Labor Day

We will have an open gym period from 10 AM to 12 PM this Saturday, September 4. At noon, we will have a free trial workout open to the public. Invite you dumbbell curling friends and family to experience what you do on a regular basis.

TPGCF will be closed Monday, September 6 for Labor Day.

09.01.10

for time

run 400 meters
21 barbell thrusters @ 95lbs/75lbs
21 chest-to-bar pull-ups
run 400 meters
15 barbell thrusters @ 95lbs/75lbs
15 chest-to-bar pull-ups
run 400 meters
9 barbell thrusters @ 95lbs/75lbs
9 chest-to-bar pull-ups