11/27/06

Technical Deadlift and One Arm Press Workout

Judy, Ronald, Lon, John and Charles worked on the technical nuances of the posterior chain killer and the one arm press. Like Dan John says, you've got to train the muscles you don't see in the mirror. Jordan got in on the one arm press action. Everyone else did five sets of 3 reps of both movements.

Judy, Ronald, Lon and John experimented with some breathing ladders from Mark Twight's programming. Failure was achieved via breathing duress, muscular failure and a combination thereof. Much more empirical research and play is needed in this form of training. That's why it's called The Proving Ground.

11/26/06

Murph from CrossFit

For Time--
Run 1 Mile
100 Pull-Ups
200 Push-Ups
300 Squats
Run 1 Mile

Let's see, it was Bobby, Lon, Charles, Jordan, Shawn and John. Judy worked with the sandbag and performed lunges, get-ups, sprints, pull-ups, v-ups and static holds. I would post the scaling and times, but I can't read them. Oh well, this is coming from someone who doesn't even check the schedule on his own blog.

11/22/06

Helen from CrossFit

Three Rounds for Time
Run 400M (to the billboard and back, probably 300 to 350 meters)
55lb Dumbbell Swings X 21 (some used less)
Pull-Ups X 12

Shawn-- 12:20
Ronald-- 13:28
Dan-- (longer run) 11:54
Cody-- 11:30
Charles--(longer run) 9:35
Jarvis-- 10:37

then...

Agricultural Abs

3 Rounds (untimed)

2 laps of Farmer's Walk (55lbs to 105lbs)
50 Sit-Ups

11/20/06

Tag Team

P1 10 Push-Ups and Double Shuttle Run
P2 Dumbbell Thrusters w/20 lbs until P1 is done
**Repeat 3 times

rest a few minutes and complete...

2 Rounds for Time

30 Burpees
30 Pull-Ups
30 Dips

OK, that really hurt.

John, Jordan and Charles

11/15/06

We spent 3:00 on each exercise with no rest in between exercises.

Dumbbell Swings
Sit-Ups
Dumbbell Clean and Jerk
Broad Jumps
Pull-Ups

11/13/06

Lynne from CrossFit

5 rounds of
max bodyweight bench press
max pull-ups

Ronald, Judy, Shawn and Charles

Judy--bp w/70 then 65 lbs 4-5-5-5-6
pulls 5-4-3-3-2

Ronald--bp 235 11-8-9-7-6
pulls ?-6-6-6-4

Shawn--bp195/185 5-3-4-3-2
pulls 6-4-3-3-4

Charles--75lbx2 dum bp 13-11-8-7-7
pulls 26-20-18-13-16

11/12/06

run aprox. 500M
20 pull-ups
40 push-ups
60 squats
run aprox 300M
50 burpees
run aprox 500M
60 lunges

various cool keg lifts and drills (pics to come)

Shawn, Jordan, Cody, Danielle, almost Danielle's boyfriend, John, Bobby, almost Charles' brother and Charles

11/8/06

Warm-up

Tag Team Style
3 Rounds
P1 Pull-Ups
P2 Overhead Lunges w/PVC until P1 is finished

The Workout

5 Rounds for Time
Dumbbell Push Press X 10 w/weight totaling 1/2 of bodyweight
Shuttle Run X 2
Push-Ups on Dumbbells X 25

Cody, Danielle, Jordan and Charles
It looked easier on paper.

11/6/06

Clean practice with the PVC
Sit-up/static holds from 10-1

then...

Cleans 10-9-8-7-6-5-4-3-2-1
Handstand Push-Ups 1-2-3-4-5-6-7-8-9-10

Jordan--13:30 w/90lb clean and full push-ups
Shawn--(incorrect rep scheme)11:30 w/45lb clean and pike push-ups
Judy--13:32 w/25lb clean and pike/wall push-ups

We will be taking photos for the blog. Affiliation is right around the corner.

11/1/06

Cody, Ronald, Shawn and Charles spent 1 minute at each of the following stations. They rinsed and repeated three times. Ahhh, the crisp fall air.

Dumbbell Swing @ 35lbs
Sit-Ups (unanchored)
Dumbbell Thrusters @ 2 X 25lbs
Jumping Rope
Burpees

No workout this Sunday. I'll see you Monday.