Episcopal

From I-12 (eastbound)

take the Sherwood Forest exit
turn right onto Sherwood and take the first left (S. Harrells Ferry Rd)
stay on Harrells Ferry for about 1 mile
turn right into the Woodland Ridge subdivision
travel down Woodland Ridge Blvd about 1 mile
Episcopal is on the right

The track is at the far left side of the school (assuming you are facing the school). Turn onto the street which runs perpendicular to the school & then immediately pull into the school's parking lot. The track/football field are in the back. Call me @ 288.7208 w/questions.

10.30.08

55 lb dumbbell swing X 50
sit-ups X 50
double unders X 50
55lb dumbbell swing X 30
sit-ups X 30
double unders x 30
55lb dumbbell swing X 10
sit-ups X 10
double unders X 10

Peggy, Trent, Dawn, Stephen, Brad, Kyle

10.29.08

5 rounds for time
30 meter farmer's walk (rx is bodyweight)
300 meter run
handstand push-ups X 7
walking lunges X 20

John, Jeremy, Becky, Dwayne, Kyle, Brad, Brandon, Trent, Chris

Track Workout

We will have a workout @ Episcopal High School this Saturday (November 1) @ 12:00PM. If you plan to attend, please email me @ tpgbr1@yahoo.com.

10.28.08

With a continuously running clock
1 squat clean & jerk the first minute
2 squat clean & jerk reps the second minute...
Continue for 15 minutes (I called it @ 12 minutes)
When you can't perform the c&js in the time allowed, switch to burpees.

4 rounds of bottom-to-bottom Tabata squats for dessert.

JJ, John, Peggy, Dawn, Stephen, Brad, Brandon, Dwayne, Kyle, Chris

ME Workout Week Ending 11.01.08

front squat 3-3-3-3-3
weighted dips 5-5-5

For the weighted dips, use the belt with the chain attached to it. Only perform the dips with extra weight if you can crank out at least 10 repetitions without added weight.

10.23.08

21-15-9
95lb sumo deadlift high pull
95 lb thruster
pull-ups

JJ, Trent, Peggy, Chris, Joe

10.22.08

5 rounds for time

run 300 meters
double unders X 25 (or 100 singles)

then...

reverse Tabata L-sits (8 rounds of :10 on/:20 off)

Chris, Stephen, Doug, Kyle, John

10.21.08

5 rounds for time

30 35lb 1 arm dumbbell swings (15 each)
40 hyper push-ups
50 squats

Kyle, Peggy, Dawn, Chris, JJ, John, Joe

Stephen--ME deadlift
then...

3 rounds for time

225lb deadlift X 15
run 400 meters

10.16.08

Kind of Like Golf

three rounds for time
p1 run 400 meters
p2 clean and jerk until p1 returns

Divide the total time to complete the workout (in seconds) by the total # of clean & jerk reps. Lowest score wins.

Team 1--Chris and Brad 9.87
Team 2--JJ and Brandon 12.42
Team 3--Becky, Peggy, Danielle 8.36 The Winners! They did have three team members, though:)

Max Effort for WE 10.25.08

deadlift 1-1-1-1-1

Three rounds (not for time)
knees to elbows X 10
front plank X :30

deadlift video
http://www.youtube.com/watch?v=Syt7A23YnpA

knees to elbows
http://www.youtube.com/watch?v=FxTOcGmjCB4

10.15.08

For time

run 800 meters
pull-ups X 25
run 800 meters
handstand push-ups X 25
rest 2:00
burpees X 25

Brad, Stephen, Chris, Dawn, Dwayne, Conrad, Kyle, Becky, Joe

10.14.08

5 rounds w/1:00 rest in between rounds

max rounds in 3:00

55 lb dumbbell swing X 5
push-ups X 7
squats X 9

Foul if you decrease round total by more than 1 round from the first round total. So, if you score 5 rounds on round 1, you cannot go below 4 rounds for the remaining three minute periods. Penalty for not meeting this standard is Tabata your exercise of choice.

Chris, Dawn, Stephen, Peggy, Dwayne, John, Kyle, Doug, Brandon, Brad, Becky

Max Effort for WE 10.18.08

back squat 3 X 3
dumbbell overhead press 3 X 3

back squat video
http://www.youtube.com/watch?v=kawBY5p29fQ

Remember, the idea for max effort days is to go heavy. In this case, that means do your warm-up sets of back squat, then do 3 heavy sets of 3 reps. Warm-up sets do not count toward the 3 X 3. Rest as long as you need between sets (at least 2:00). Then, do your warm-ups for the dumbbell overhead press. Perform 3 heavy sets of 3 reps. You're done. When performed correctly, this is an intense workout.

10.09.08

pull-ups X 33
handstand push-ups X 33
run 300 meters
walking lunges X 33
95lb sumo deadlift high pull X 33
run 300 meters
burpees X 33

Kyle, Conrad, Brad, Peggy, Joe

10.08.08

3 rounds for time

55 lb dumbbell swings X 21
double unders X 15 (or 50 singles)
box jumps X 5
run 400 meters

Peggy, Dwayne, Chris, Jordan, Brandon, Kyle, Conrad, Becky, Brad, JJ

10.07.08

1/3 body weight thruster X 100 reps

for time

John, Stephen, Peggy, Dawn, Dwayne, Brad, JJ, Kyle, Becky, Joe

ME Week Ending 10.11.08

barbell thruster 3-3-3-3-3
weighted pull-ups 3-3-3-3-3

If you cannot perform at least 10 pull-ups @ body weight, ditch the extra weight and use the 5 sets of 3 as practice. If you can't do any pull-ups yet, jump to the top and lower yourself slowly for 5 sets of three.

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

Good Advice

“Base judgment only on the outcome of tests
conducted over a hot fire; draw conclusions only after
you have brought out with heat and pressure the essence
of what’s being tested.”

Vice Admiral Jim Stockdale

10.2.08

21 95lb thrusters
9 pull-ups
run 400 meters
15 95 lb thrusters
15 pull-ups
run 400 meters
9 95 lb thrusters
21 pull-ups
run 400 meters

Brad, Conrad, Doug, Peggy, Becky, Dwayne, Chris, Joe

I Agree with Suzanne Somers!

Well, mostly. She has a new book. Please understand, I am not saying buy it. If you want a much better read, get Cordain's The Paleo Diet or The Paleo Diet for Athletes. Enter the Zone by Sears isn't bad either. However, the fact that she says "if you can pick it, pluck it, milk it or shoot it, eat it," is admirable. None of this "everything in moderation and whole grains are good" nonsense!

I'll pass on the cleansing (unproven) and melatonin supplementation (down regulates natural melatonin production). Love her fish oil advice. The testosterone replacement it typically unnecessary when you train using functional movements performed at high intensity. The type of training we do packs a hormonal wallop that trumps the outdated and generally goofy idea of burning calories. This hormonal cascade does not occur when one uses a Thighmaster.

The link to her interview is below. I'm now waiting on the next six signs.

http://www.youtube.com/watch?v=46IAZjkR_XA

10.1.08

for time

30-20-10

225lb deadlift
pull-ups

Then, after a few minutes rest...

6 rounds of bottom-to-bottom Tabata squats.

Kyle, Dawn, Stephen, Brad, Brandon, Brian

9.30.08

Gnashing of Teeth

5 rounds for time
run 300 meters
95lb overhead squat X 11
burpees X 11

Brandon, Brad, JJ, Kyle, Dwayne, Dawn, Stephen, Chris, Becky

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

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.

Hungry?

Doug made a good point last night when he suggested the idea of putting some paleo friendly meal ideas on the blog. If you are not familiar with this way of eating, it can seem a bit daunting at first. The ironic thing is that, in my opinion, eating in this fashion is simpler than many people realize.

With this in mind, I offer the following links that give recipes and suggestions for meals. If I make something that is particularly appetizing, I may post it here as well.

One thing that you will notice in these recipes and paleo cooking in general is the wide array of color. This suggests a high nutrient density. When you look at your plate and see nothing but brown, the nutrient density is suspect.

Here are the links:

http://www.performancemenu.com/recipes/recipes.php

http://mypaleokitchen.blogspot.com/

http://georgesrecipes.blogspot.com/

http://robbwolf.com/

http://www.marksdailyapple.com/

Once you get the hang of it, it's amazing how easy it is to just throw stuff together that tastes great. If the nutrition stuff is interesting to you, check out Cordain's site first (a post or two down from this), then look at the above sites.

7.30.08

for time...

burpees X 10
run 900 meters
burpees X 20
run 600 meters
burpees X 30
run 300 meters

Trent, JJ, Dawn, Stephen, Peggy, Butch, Conrad, Chris, Doug, Joe, Jordan, Kyle

Schedule Reminder

Monday--Jordan is available for "unofficial" group training @ 6:30pm

Tuesday--6:30pm

Wednesday--6:30pm

Thursday--6:30pm

Due to a technicality, Monday workouts will not be labeled as official classes. However, little can be done to stop a group from spontaneously meeting to work out together. I plan to make it by some Mondays when I don't have my evening meeting.

If you want to train on Mondays, my advice is to do one of the following:

a) Jordan's workout
b) Max Effort for that week
c) Crossfit.com workout
d) Whatever you enjoy

If there is a demand, I will post a workout for Monday. Email me at tpgbr1@yahoo.com if you want this.

I am excited about the new schedule because of the increased flexibility it offers. The idea here is that this schedule will allow you more latitude in your training. It is not intended to push the idea that more is always better. I am not expecting to see everyone everyday. If you can handle that type of workload and remain happy and healthy, more power to you! Listen to your body. This stuff is strong medicine. It is intended to add to the quality and enjoyment of your life, not detract from it or become the center of it.

That was quite a ramble. I hope you get the picture.

Nutrition and Exercise

I've been meaning to post this for a while, but I keep forgetting (probably because I didn't write it down, Peggy). Here is a link to a post by Robb Wolf on Art DeVany's site. Robb is a research biochemist turned strength trainer. He knows his stuff.

The photos provided in his post and the accompanying explanation make a compelling case for the style of training we do combined with a paleo style way of eating. Notice I DID NOT say diet. Who the heck wants to be on a diet?

http://www.arthurdevany.com/2007/11/robb_wolfs_repo_1.html

Here's a link to Loren Cordain's site on paleo eating. He calls it a diet.

http://www.thepaleodiet.com/

7.28.08

maximum rounds in 20:00

sumo deadlift high pull X 11
handstand push-ups X 15
run 300 meters

Butch, Peggy, Joe, Brian, Dwayne, Stephen, Dawn, Doug, Jordan, Trent, JJ, Christina, Patty, Chris

It inspires me to watch such effort.

L-Sit!

Here is my niece Audrey practicing her L-sit. You should see her do burpees!

ME Workout for Week Ending 8.2.08

deadlift 3 X 1 (3 sets of 1 rep after thorough warm-up)

weighted dip 3 X 5 (3 sets of 5 reps)

Only add weight to the dip if you can perform more than 10 full dips with your body weight. That means below parallel to full extension on each repetition. If you cannot get at least 10, perform 3 sets of 1-5 reps with no extra weight. Do your best to avoid the gravitron.

deadlift videos

http://www.youtube.com/watch?v=WZX6OaLctfI

http://video.google.com/videoplay?docid=-6471592440240116425&q=deadlift+crossfit&ei=mUONSPjLMoamrwKM6ZH1CQ

New Schedule

Starting the week of August 4, 2008.

We will hold classes Tuesday, Wednesday and Thursday.

Start time will remain 6:30pm.

The last official Monday class (for a while) will be Monday, July 28.

The first Tuesday class will be August 5.

Questions? Call Charles @ 288.7208 or email @ tpgbr1@yahoo.com.

A Request

I am in the process of formulating the plan for the next step in the development of The Proving Ground. Important parts of this plan are the stories and feedback of the people who make up our group. That is where the request lies.

If you feel that you have benefited from what we do on Monday and Wednesday nights, I want to hear from you. Please write a short (anywhere from a paragraph to a page) little ditty about what you enjoy and/or have received from the training in which you have participated. If you would like to know more about why I would like this, email me at tpgbr1@yahoo.com and I'll give you the story. It's just not ready for public consumption on the blog.

The easiest way to get it to me is email tpgbr1@yahoo.com. Hand delivered at class is great too. Typed is best, handwritten is cool. There is no need to be overly formal. Perhaps something about your background (if you are comfortable). Just write from the heart.

Thank you all very much.

7.23.08

3 rounds for time

1/2 body weight dumbbell thrusters X 25
double unders X 25 (or 75 singles)

then...

partner mat pull for 3:00

**If you weigh 200 lbs, that means you would use 2 50 lb dumbbells for the thrusters. Remember, that is the rx, do what you can with what you've got.

Happy Birthday JJ!

Dwayne, JJ, Peggy, Stephen, Dawn, Danielle, Emile, Doug, Chris, Brian, Joe

Guns n Hoses

By the way, the Spillway Classic trail run on Sunday was a blast. There are three main reasons for this:

1) They played the National Anthem. This was the first race I have ever participated in where they did this. It was excellent.

2) Once all 1,400 of us were lined up on the levee in Norco ready to start, the race director/announcer type guy announced it was time to play the theme song. They then began to play "Welcome to the Jungle" and start the race! It was beautiful.

3) Shortly past the finish line, the fire department had their water trucks out to offer up an enormous outdoor shower. OK, that sounds weird as I write it, but who cares? It was wet.

All-in-all, it was fun.

7.21.08

run 800 meters
Then alternate between...
burpees X 10-9-8-7-6-5-4-3-2-1
55lb dumbbell swing X 1-2-3-4-5-6-7-8-9-10
Then...
weighted sit-ups with the dumbbell you used for the swings X 25

**Most athletes used dumbbells weighing less than 55 lbs.

Dwayne, JJ, Brian, Emile, Stephen, Dawn, Peggy, Butch, Ryan, Garrett, Jordan, Chris, Kyle

ME Workout--Week Ending 7/26/08

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

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

lsu back squat video http://www.youtube.com/watch?v=nIqB_JtPYCI

Rippetoe back squat video http://www.youtube.com/watch?v=F1_geMY0B2k

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

Speed Training

Here is a link to an interesting blog post on strength training for speed athletes. http://www.bearpowered.com/blog/PermaLink,guid,f71e29fd-2598-48db-ae46-af020d7d284b.aspx

The basic idea is that if you make an athlete stronger you enable him or her to exert more force toward the ground. If you do this with a training protocol that allows for the maintenance of the athlete's body weight, you get a faster athlete. The nuts and bolts of the strength training program implemented are contained within the post. Essentially, it's moderate volume, high intensity (as a factor of the maximum poundage the athlete can lift) with plenty of rest in between sets.

Strength is good.

I'll be quiet now and let you read the linked post.

7/14/08

From all accounts, Jordan did an outstanding job last night in my absence. I understand there were medicine balls and overhead lunges involved. Good stuff! Thank you Mr. Watts.

I did the main page wods on Sunday and Monday. Had to modify Sunday a bit due to equipment constraints at the "fitness center" located at the condominium. This one is better than most because it has dumbbells up to 40lbs and a pulley device that I rig to allow me to do cross legged pull-ups w/straps. Oh, if their insurance company only knew.

Email me if you want to run Sunday.

I'm now going back to staring at the water.

ME Workout Week Ending 7/19/08

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

weighted pull-ups 3 X 5

Here is a video on front squats:
http://www.youtube.com/watch?v=yHu4jhUbx9M

If you can do more than 10 pull-ups w/your body weight, add some weight on these.

If you can't do more than 10, just do 3 sets of 70% of the maximum # of reps you can do. For instance, if your max @ body weight is 8, perform 3 sets of 6 reps (rounding up).

If you can't do any pull-ups, work the eccentric (negative) portion of the movement. Using a step if you need to, jump up to the top portion of the pull-up, pause, then slowly descend to a dead hang. Repeat this 4 more times for your first set . Do 3 sets total. Watch your chin.

Odds and Ends

I will not be at class next week (July 12-July 19). I'm not saying I don't have class, however.

Jordan will be substituting for me on Monday, July 14 and Wednesday, July 16.

I still plan on doing the Spillway Classic on Sunday, July 20. Call me at 288.7208 or email me at tpgbr1@yahoo.com if you want to go. Voodoo BBQ will be there. The link to the Spillway site is a couple of posts down from this one.

Here's the partial play list from last night ('cause a couple of people asked).

Rusty Cage--Soundgarden Version
Kickstart My Heart--Montley Crue
No Cars Go--Arcade Fire
A song or two from Maserati. They are a cool instrumental band. Love their album Inventions. The other one, not so much.
Some other stuff I forgot.

If you have any music requests, email them or post them to comments. If you burn it, chances are I'll play it. Heck, if I like it, I'll burn it and play it. If not, we are heading toward a death spiral of nothing but Foreigner and AC/DC! Got a "thank you" from a member of the class next door concerning the music last night!

I am researching and formulating an advanced joint mobility non-routine routine. I will teach it when I have a better handle on it.

I'll post the ME workout for next week by Saturday.

Call me or email me with questions/comments.

Whew, that was long.

7/9/08

for time--

run 400 meters
hyper push-ups X 50
run 400 meters
pull-ups X 25
run 400 meters

**A hyper push-up is a push-up with the hands elevated on steps or blocks. This allows greater depth to be achieved on the eccentric portion of the movement. In other words, same weight (your body weight) with a greater distance.

rest about 2:00

max rounds in 5:00
partner 1 buddy drags partner 2 1 lap (aprox 20 meters)
partner 1 and partner 2 perform 7 burpees each
switch roles and repeat for 5:00

**To do the buddy drag, partner 1 lies face up on a mat with his head facing partner 2. They lock hands with partner 2's hands palm down and partner 1's hands palm up. Partner 2 then pulls partner 1 as fast as he can.

Peggy, Dawn, Dwayne, Emile, Trent, JJ, Chris, Stephen, Joe, Garret (welcome back grasshopper), Conrad (In the Zone--thanks Barry Sears)

7/7/08 (There is No Beer in Texas)

Editor's Note: This workout has been posthumously named There is No Beer in Texas.

a) 1/4 body weight dumbbell snatch
handstand push-ups

**Perform 1 dumbbell snatch with your right arm, 1 with the left arm, then 1 handstand push-up. Perform 2 dumbbell snatches with the right, 2 with the left and 2 handstand push-ups. Continue with the pattern going as high (numerically speaking) as you can in ten minutes.

rest about 2:00

alternate 6 round tabata...

squats
sit-ups

:20 of squats
:10 rest
:20 of sit-ups
:10 rest

Rinse and repeat 5 more times for a total of 6 rounds.

Dawn, Stephen, Peggy, Patty, Trent, JJ, Emile, Dwayne, Doug, Chris, Jordan, Ronald, Conrad

My Name is Mud

The Spillway Classic three mile trail run is Sunday, July 20. Looks like a lot of fun. Don't wear good shoes. Email me at tpgbr1@yahoo.com if you want to go. Take a look at the link--

http://www.runnotc.org/races/2008/spillway.html

ME Week Ending 7/12/08

deadlift 1 X 5

push-press 3 X 5

For the deadlift, gradually work up to one heavy set of five reps. Take as many sets as you need to gradually work to this one heavy set.

Happy Independence Day!

I plan on running the Freedom Mile downtown tomorrow. It's straight, it's fast and it hurts. If anyone wants to join me, here's the info:

http://www.lawired.com/csr/home.htm

The hard copy of the ME workouts is in the plastic magazine holder on the right side of the coffee pot at the front of the Y. Look on the right side @ the very back. Please leave it there.

What a blessing it is to live in this great country!

7/2/08

for time...
35lb dumbbell thrusters X 35
rest 2:00
sit-ups X 75
rest 2:00
burpees X 35
rest 2:00
800 meter run

Kyle, Jordan, Erica, JJ, Peggy, Chris, Doug, Emile

The First ME Workout & How-to Primer

Here's the first in this series.

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

The Procedure
Warm-up with joint mobility and movement stuff. I like to perform a round or two of the following:

squat or lunge variation
push variation (push-up, dip, etc.)
pull variation (pull-up, etc.)
torso flexion (sit-up variation)
torso extension (back extension, good morning, etc.)

Do a light jog, stint on the bike or something else to get warm if you like.

The prescribed set and rep scheme refers to your work sets. I recommend doing 2-3 warm-up sets prior to this. I always start very light (the bar) and get progressively heavier as I approach my work sets.

Your work sets need to be challenging but not epic! Don't go to failure.

Rest at least 90 seconds but closer to two minutes between each set.

I recommend recording the weight you lift, reps, etc. for these workouts.

I will occasionally throw in a brief, optional metabolic workout at the end.

Always take into account the fact you do not train in a vacuum removed from your life. Stress, lack of sleep, bad diet and the rest can take their toll. Sometimes, you just need to relax and not workout. The world will not come crashing down as a result;)

Per Dwayne's excellent suggestion, I will post the workout in a folder and leave it at the front for those who have tricky internet access. I'll tell you exactly where it will be tomorrow (7/2/08).

I will provide coaching on the two movements for this week's ME workout tomorrow as well.

Thank you all for your continued dedication and effort.

6/30/08

5 rounds for time

hang squat clean & jerk X 11
sprint 300 meters

Peggy, Dawn, Patty, JJ, Jordan, Joe, Brian, Dwayne, Kyle, Conrad, Chris

**target weight is 95lbs for men & 65lbs for women

So I was thinking...

Due to the great participation level we have had lately (a good thing) coupled with our lack of equipment (a bad thing), max effort workouts (heavy weight, more rest) have become a casualty of our current situation. It is my hope and plan that this situation changes in the near future. Until then, here is my contention and proposed remedy:

My Contention--Max effort work is extremely important to general physical preparedness (GPP). I read somewhere that the heart is a slave to the muscles. Simply stated, metabolic conditioning is essential. However, if your ability to produce maximal force (move heavy stuff) is low, your rate of force production (moving stuff, including your body, quickly) will suffer. Also, as a side note, I believe that strength is a major contributor to keeping your biological age well below your chronological age.

The Remedy--For now, my plan is to post a max effort workout once per week. If we happen to have a night with a small class, we may perform this as a group. Most of the time, however, you will be on your own to perform this workout on a day you don't have class. I will offer technical movement coaching for the lift(s) during our regular Monday and Wednesday meetings. Another option is to get to class early and do it before the scheduled class workout. Your individual work capacity and recovery ability will dictate if the two-a-day option is a viable one for you.

Please post your thoughts and suggestions to comments.

Art DeVany Interview

Here's a link to an interview Art did a year or two ago with strength coach Charles Staley. Charles developed an interesting concept called Escalating Density Training (EDT). Very CrossFitesque. Basically, do more work in the same or shorter time frame.

Art's site is great --

http://www.arthurdevany.com/

The link to the interview is here--

http://www.staleytraining.com/media/devany.mp3

I don't endorse everything Art says (his take on religion, for example). However, I find him to be a very well educated source of clarity in the fields of health, wellness and longevity.

Deo volente

Michael Pollan

I mentioned to Joe that I posted a video of a talk Michael Pollan gave a while back. It was buried somewhere in May, so I'm re-posting it here.

http://www.youtube.com/watch?v=I-t-7lTw6mA

6/25/08

part a--the sprint

3 rounds for time
heavy dumbbell swing X 7 (55-70lbs)
alternating split jumps X 20
**To perform the split jump, start in the lunge position, jump up and switch legs. That's one.

rest about 5:00

part b--the grind

15:00 dice game
You roll it, you do it.
1=11 burpees
2=15 pull-ups
3=19 v-ups
4=23 double unders (or 69 single jumps w/a jump rope)
5=27 sit-ups
6=31 squats

**If you roll the same number three times in a row you get a "roll over."

Kyle, Danielle, Patty, Dawn, Peggy, Butch, Stephen, Conrad, Joe, Jordan, Dwayne

It's great to have our legislative warriors back in commission.

6/23/08

5 rounds for time

dumbbell bear crawl X 1 lap
dumbbell push-press X 25
lunges w/ dumbbells X 1 lap
sit -ups X 35

**I think the most anyone used for this was about 20-25 lbs.
**The dumbbell bear crawl is simply a bear crawl while holding dumbbells.

www.mtnathlete.com (cool site)

Kyle, Joe, Brian, Stephen, Chris, Patty, Danielle, Doug, Dwayne

World's Greatest Athlete

http://online.wsj.com/article/SB121392004594090355.html?mod=yhoofront

What do you think?

6/18/08

in 5:00 run 400 meters and rest for the remaining 5:00
in 4:00 run 400 meters and rest for the remaining 4:00
in 3:00 run 400 meters and rest for the remaining 3:00
in 2:00 run 400 meters and rest for the remaining 2:00
run 400 meters

5 sets of :30 front planks w/ :15 rest

Kyle, Rebecca, Patty, Jordan, Dwayne, Doug, Emile

6/16/08

max rounds in 20:00

handstand push-ups X 5
55lb dumbbell swing X 7
55 lb goblet squat X 11

Conrad, Kyle, Joe, Brian, Jordan, Patty, Dwayne, Rebecca, Emile

6/11/08

dumbbell thrusters 5 X 3 w/3 jumps squats after each set
**:90 rest interval b/t sets

then...

tabata light

Conrad, Joe, Jordan, Danielle, Patty, Dwayne

6/9/08

5 rounds for time

squat clean X 11
alternating lunges X 26 (13 ea)
pull-ups X 15
push-ups X 25

Dwayne, Rebecca, Patty, Jordan, Joe, Ronald, Ryan, Conrad

6/7/08

there will be meat

run 800 meters
55 lb dumbbell swing X 50
run 800 meters
push-ups X 100
run 800 meters
pull-ups X 50

Paleo Nutrition

Here's a video of Loren Cordain PhD talking about the paleolithic nutrition model. His talk has to do with its utilization as a possible treatment for Multiple Sclerosis, however the first part of the series is a good introduction to his concept of eating.



http://www.youtube.com/watch?v=xhkmDHLCUEs&watch_response

Reminder

This Saturday, June 7 @ 4:00pm. Southside YMCA. Bring your swimsuit. Bring a friend. Bring an enemy. Bring five bucks. Work out. Eat. Questions? Call me --288-7208.

6/4/08

overhead press 3-3-3-3-3

for time
21-15-9
burpees
pull-ups

Patty, Rebecca, Doug, Conrad, Dwayne, Joe

CHANGE!!!

The workout and cookout will be held June 7, 2008 (this Saturday) @ 4:00pm. The location is the Southside Y! We figured this would be better for pool access after the workout. Call me w/questions @ 225-288-7208.

6/2/08

tabata push-ups
run 300 meters
tabata sit-ups
run 300 meters
tabata squats
run 300 meters

Athletes had a combined 6:00 to perform the given exercise using the tabata protocol plus the run. The faster you run, the more rest you get before starting the next round of tabatas.

Patty, Rebecca, Jordan, Kyle, Doug, Ronald, Ryan, Joe