Southside YMCA will be closed next week. With this in mind, The Proving Ground offers the following:
1) A group workout @ Episcopal High School on 12.31.08 (Wed) @ 3:00 PM. Please email me at tpgbr1@yahoo.com or call me @ 288.7208 if you plan to participate. Please stay tuned to the blog for announcements of changes due to weather, etc.
2) I plan on training Monday and Tuesday of this week. If you would like to join me as I aggravate members of other Capital Area YMCAs, email me @ tpgbr1@yahoo.com or call me @ 288.7208. Please contact me the day before so we can agree on the time/place.
3) Upon request, I will email a document containing a variety of body weight only/austere workouts that you can perform @ home.
4) Take a break. If you've been hitting the workouts I offer for a few months without a break, you may just need some down time.
Saturday, December 27, 2008
ME Workout for the Week Ending 01.03.09
barbell thruster 3-3-3-3-3
http://www.youtube.com/watch?v=sOFegns0qwI
http://www.youtube.com/watch?v=sOFegns0qwI
Wednesday, December 24, 2008
Merry Christmas!
I hope that everyone has a peaceful, joyous Christmas. I will post an alternative workout location and time for next week due to the closure Southside will experience. If you have any suggestions, email me @ tpgbr1@yahoo.com.
God bless you all.
God bless you all.
12.23.08
clean and jerk 12-11-10-9-8-7-6-5-4-3-2-1
pull-ups 1-2-3-4-5-6-7-8-9-10-11-12
Athletes used weights between 35lbs and 95lbs for the clean and jerk. Cleans were of the squat variety.
Chris, Peggy, Becky, John, Joe, Dwayne, Conrad
pull-ups 1-2-3-4-5-6-7-8-9-10-11-12
Athletes used weights between 35lbs and 95lbs for the clean and jerk. Cleans were of the squat variety.
Chris, Peggy, Becky, John, Joe, Dwayne, Conrad
Sunday, December 21, 2008
Friday, December 19, 2008
12.18.08
7 rounds for time
225lb deadlift X 7
pull-ups X 7
handstand push-ups X 7
40lb dumbbell swing X 7
burpees X 7
Chris, Jordan, Chris, Dwayne, John, Becky, Kyle, Conrad
225lb deadlift X 7
pull-ups X 7
handstand push-ups X 7
40lb dumbbell swing X 7
burpees X 7
Chris, Jordan, Chris, Dwayne, John, Becky, Kyle, Conrad
12.17.08
5 rounds for time
95lb thruster X 15
1 lap bear crawl
double unders X 15
**Tuck jumps were subbed for double unders for those who haven't mastered the double under.
Patty, Rebecca, Joey, Dawn, Stephen, Peggy, Kyle, Brian, Joe, Joe, Brady, Dwayne
95lb thruster X 15
1 lap bear crawl
double unders X 15
**Tuck jumps were subbed for double unders for those who haven't mastered the double under.
Patty, Rebecca, Joey, Dawn, Stephen, Peggy, Kyle, Brian, Joe, Joe, Brady, Dwayne
Wednesday, December 17, 2008
12.16.08
For time--
95lb clean and jerk X 50
rest 2:00
weighted sit-ups X 30
JJ, Peggy, Dwayne, Joe, Chris, Conrad, Kyle, Doug, John
95lb clean and jerk X 50
rest 2:00
weighted sit-ups X 30
JJ, Peggy, Dwayne, Joe, Chris, Conrad, Kyle, Doug, John
Saturday, December 13, 2008
The Chimes
Join us @ The Chimes East (Coursey) on Thursday 12.18.08 for a post-workout Christmas deal. You can even show up if you didn't do the workout. We'll be there between 7:45 and 8:00 PM. Email me @ tpgbr1@yahoo.com or respond to comments if you plan on cooling down with us at The Chimes.
ME Workout for the Week Ending 12.20.08
deadlift 3-2-1-1-1
http://www.youtube.com/watch?v=Syt7A23YnpA
light hang squat clean 3-3-3-3-3
http://www.youtube.com/watch?v=KhFMuersBh4
Concentrate on perfecting form with light weight on the hang squat cleans.
http://www.youtube.com/watch?v=Syt7A23YnpA
light hang squat clean 3-3-3-3-3
http://www.youtube.com/watch?v=KhFMuersBh4
Concentrate on perfecting form with light weight on the hang squat cleans.
12.11.08
2 rounds for time
50 push-ups
40 95lb hang power cleans
30 double unders
20 pull-ups
10 burpees
John, Peggy, Conrad, Becky
50 push-ups
40 95lb hang power cleans
30 double unders
20 pull-ups
10 burpees
John, Peggy, Conrad, Becky
Wednesday, December 10, 2008
12.09.08
5 rounds for time
1/2 body weight dumbbell thrusters X 5
burpees X 7
v-ups X 9
pull-ups X 11
Kyle, Becky, Conrad, Joe
1/2 body weight dumbbell thrusters X 5
burpees X 7
v-ups X 9
pull-ups X 11
Kyle, Becky, Conrad, Joe
Sunday, December 07, 2008
ME Workout for the Week Ending 12.13.08
front squat 3-3-3-3-3
weighted dips 5-5-5
Only perform dips with extra weight if you can complete 12 dips without extra weight.
weighted dips 5-5-5
Only perform dips with extra weight if you can complete 12 dips without extra weight.
Thursday, December 04, 2008
12.04.08
For time
225lb deadlift X 25
walking lunges X 25
pull-ups X 25
burpees X 25
225lb deadlift X 25
Then...
handstand practice
JJ, Dawn, Kyle, Stephen, Becky
225lb deadlift X 25
walking lunges X 25
pull-ups X 25
burpees X 25
225lb deadlift X 25
Then...
handstand practice
JJ, Dawn, Kyle, Stephen, Becky
Wednesday, December 03, 2008
Of Course!
The Course of the race & other details--
http://www.reindeer-run.com/whenwhere.htm
A map--
http://www.gmap-pedometer.com/?r=1779651
http://www.reindeer-run.com/whenwhere.htm
A map--
http://www.gmap-pedometer.com/?r=1779651
12.03.08
21-15-9 reps of...
95lb squat clean and jerk
push-ups
pull-ups
**Run 400 meters after each round.
Joe, Joe, Garrett, Scott, Peggy, Joey, Patty, Doug, Conrad,
95lb squat clean and jerk
push-ups
pull-ups
**Run 400 meters after each round.
Joe, Joe, Garrett, Scott, Peggy, Joey, Patty, Doug, Conrad,
12.02.08
perform 1 35lb manmaker (sans row)
perform 1 double under
perform 2 35lb manmakers
perform 2 double unders...
Continue increasing reps for 15:30.
John, JJ, Joe, Stephen, Dawn, Peggy, Conrad, Becky, Kyle
perform 1 double under
perform 2 35lb manmakers
perform 2 double unders...
Continue increasing reps for 15:30.
John, JJ, Joe, Stephen, Dawn, Peggy, Conrad, Becky, Kyle
Saturday, November 29, 2008
ME Workout for the Week Ending 12.06.08
barbell thruster 3-3-3-3-3
maximum vertical leaps 3-3-3-3-3
Superset the heavy thrusters with the unweighted vertical leaps. Rest 2:00 between each superset.
maximum vertical leaps 3-3-3-3-3
Superset the heavy thrusters with the unweighted vertical leaps. Rest 2:00 between each superset.
Wednesday, November 26, 2008
Reindeer Run 12.5.08 @ 7:20 PM
C'mon, it'll be fun. Don't give me anything about how you've never run 3 miles. If you can get through some of our longer metcons, you'll be fine. Last year's course was a bit long, so this is not the best race to get a perfectly accurate benchmark 5k time. They do have a 1 mile fun run as well.
The other cool thing about this particular race is that it attracts a lot of people downtown. If you've never done one of these, you will probably find it fun to run while people are actually cheering for you. For all I know, it may be heckling. I usually have my ipod on. Anyway, there are spectators.
John suggested Happys as the post race "cool down" location. If you plan on participating or if you just want to go for the refreshments afterward, email me at tpgbr1@yahoo.com or post to comments.
The link http://www.reindeer-run.com/whenwhere.htm
The other cool thing about this particular race is that it attracts a lot of people downtown. If you've never done one of these, you will probably find it fun to run while people are actually cheering for you. For all I know, it may be heckling. I usually have my ipod on. Anyway, there are spectators.
John suggested Happys as the post race "cool down" location. If you plan on participating or if you just want to go for the refreshments afterward, email me at tpgbr1@yahoo.com or post to comments.
The link http://www.reindeer-run.com/whenwhere.htm
11.25.08
5 rounds for time
55lb goblet squat X 11
burpees X 15
1 lap bear crawl (aprox. 25 meters)
John, Trent, Dwayne, JJ, Becky, Emile
55lb goblet squat X 11
burpees X 15
1 lap bear crawl (aprox. 25 meters)
John, Trent, Dwayne, JJ, Becky, Emile
Sunday, November 23, 2008
Friday, November 21, 2008
11.20.08
for time
95 lb thruster X 30
pull-ups X 10
double unders X 30
pull-ups X 10
95 lb thruster X 20
pull-ups X 10
double unders X 20
pull-ups X 10
95 lb thruster X 10
double unders X 10
pull-ups X 10
Doug, Trent, Becky, Conrad, Peggy, Chris, Joe
95 lb thruster X 30
pull-ups X 10
double unders X 30
pull-ups X 10
95 lb thruster X 20
pull-ups X 10
double unders X 20
pull-ups X 10
95 lb thruster X 10
double unders X 10
pull-ups X 10
Doug, Trent, Becky, Conrad, Peggy, Chris, Joe
Thursday, November 20, 2008
Saturday, November 15, 2008
ME Workout Week Ending 11.22.08
deadlift 3 X 3
http://www.youtube.com/watch?v=Syt7A23YnpA
bench press 3 X 5
Yes, bench press. Not good as a staple. However, periodic bench work does help develop the ability to push against external objects really, really hard.
http://www.youtube.com/watch?v=Syt7A23YnpA
bench press 3 X 5
Yes, bench press. Not good as a staple. However, periodic bench work does help develop the ability to push against external objects really, really hard.
Thursday, November 13, 2008
11.12.08
for time
25 burpees
35 walking lunges
45 55 lb dumbbell swings
55 squats
45 double unders (170 singles)
35 pull-ups
25 burpees
Jordan, Garrett, Stephen, Dawn, Conrad, Dwayne, Kyle, Trent
25 burpees
35 walking lunges
45 55 lb dumbbell swings
55 squats
45 double unders (170 singles)
35 pull-ups
25 burpees
Jordan, Garrett, Stephen, Dawn, Conrad, Dwayne, Kyle, Trent
Wednesday, November 12, 2008
11.11.08
max rounds in 15:00
hang squat clean X 5
turkish get-up (r) X 5
turkish get-up (l) X 5
Dwayne, Peggy, Trent, JJ, Abe, Joe, John, Brad, Kyle
hang squat clean X 5
turkish get-up (r) X 5
turkish get-up (l) X 5
Dwayne, Peggy, Trent, JJ, Abe, Joe, John, Brad, Kyle
Saturday, November 08, 2008
11.06.08
3 rounds
1 minute on each exercise
1 minute rest between rounds
box jumps
55lb dumbbell swings
pull-ups
50lb push-press
double unders
20lb dumbbell thrusters
Trent, JJ, Stephen, Dawn, Kyle, Dwayne, Conrad
1 minute on each exercise
1 minute rest between rounds
box jumps
55lb dumbbell swings
pull-ups
50lb push-press
double unders
20lb dumbbell thrusters
Trent, JJ, Stephen, Dawn, Kyle, Dwayne, Conrad
Thursday, November 06, 2008
Monday, November 03, 2008
Saturday, November 01, 2008
11.01.08
@ Episcopal
5 rounds for time
run 400 meters
15 pull-ups
25 push-ups
35 squats
Trent (second workout of the day), Stephen, Brandon, Conrad, Charles
time trials
100 meters
400 meters
40 meters
Other odds & ends.
Doug
5 rounds for time
run 400 meters
15 pull-ups
25 push-ups
35 squats
Trent (second workout of the day), Stephen, Brandon, Conrad, Charles
time trials
100 meters
400 meters
40 meters
Other odds & ends.
Doug
Friday, October 31, 2008
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.
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
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
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
Wednesday, October 29, 2008
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
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
Sunday, October 26, 2008
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.
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.
Thursday, October 23, 2008
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
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
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
Sunday, October 19, 2008
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:)
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
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
Thursday, October 16, 2008
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
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
Wednesday, October 15, 2008
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 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
Sunday, October 12, 2008
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.
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.
Friday, October 10, 2008
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
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
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
Wednesday, October 08, 2008
10.07.08
1/3 body weight thruster X 100 reps
for time
John, Stephen, Peggy, Dawn, Dwayne, Brad, JJ, Kyle, Becky, Joe
for time
John, Stephen, Peggy, Dawn, Dwayne, Brad, JJ, Kyle, Becky, Joe
Sunday, October 05, 2008
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
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
Friday, October 03, 2008
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
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
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
Wednesday, October 01, 2008
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
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
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
5 rounds for time
run 300 meters
95lb overhead squat X 11
burpees X 11
Brandon, Brad, JJ, Kyle, Dwayne, Dawn, Stephen, Chris, Becky
Sunday, September 28, 2008
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
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
Thursday, September 25, 2008
Wednesday, September 24, 2008
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
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
Sunday, September 21, 2008
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.
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.
Saturday, September 20, 2008
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
-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
Friday, September 19, 2008
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
65lb push-press X 25
squats X 65
Dessert
1 set of max pull-ups / jumping pull-ups.
Kyle, Chris, Peggy, Garrett, Brandon, Conrad
Thursday, September 18, 2008
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
95lb sumo deadlift high pull X 11
burpees X 7
Brad, Kyle, Dwayne, John, Jordan, Dawn, Stephen, Joe
Wednesday, September 17, 2008
Sunday, September 14, 2008
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.
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.
Friday, September 12, 2008
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
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).
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).
Thursday, September 11, 2008
Wednesday, September 10, 2008
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
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
Saturday, September 06, 2008
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
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
Friday, August 29, 2008
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
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
Thursday, August 28, 2008
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
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
Wednesday, August 27, 2008
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
40lb manmakers (without the row)
burpees
then...
sprint 150 meters
30 squats
John, Lee, Conrad, Stephen, Joe, Dwayne, Brandon, Chris
Tuesday, August 26, 2008
8.25.08
w/Jordan
21-15-9
vertical medicine ball throws
clapping push-ups
pull-ups
then...
Partner medicine ball stuff.
21-15-9
vertical medicine ball throws
clapping push-ups
pull-ups
then...
Partner medicine ball stuff.
Sunday, August 24, 2008
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
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
Saturday, August 23, 2008
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
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.
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.
Thursday, August 21, 2008
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.
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
55lb goblet squat
sprint 300 meters
Jordan, Brandon, Kyle, Chris, Conrad, Peggy, Dawn, Trent, John, JJ, Joe, Stephen
Wednesday, August 20, 2008
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
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
Sunday, August 17, 2008
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
weighted pull-ups 3 X 3 (or pull-up practice if your max is under 10)
max distance standing broad jumps 3 X 3
Wednesday, August 13, 2008
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
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
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
Tuesday, August 12, 2008
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
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
Monday, August 11, 2008
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.
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.
Sunday, August 10, 2008
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)
1 arm dumbbell overhead press 3 X 3 (3 sets of 3 reps each side)
Friday, August 08, 2008
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
run 400 meters
squats X 50
pull-ups X 15
Chris, Doug, Conrad, JJ, Trent, Joe, Patty, Dwayne
Wednesday, August 06, 2008
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
deadlift X 25
then...
21-15-9
v-ups
handstand push-ups
then...
deadlift X 25
Butch, Peggy, Conrad, Joe, Dawn, Stephen, Chris
Tuesday, August 05, 2008
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
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
Sunday, August 03, 2008
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.
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.
Thursday, July 31, 2008
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.
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.
Wednesday, July 30, 2008
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
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
Tuesday, July 29, 2008
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.
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.
Monday, July 28, 2008
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.
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.
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.
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.
Sunday, July 27, 2008
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
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
Friday, July 25, 2008
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.
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.
Thursday, July 24, 2008
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.
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
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
Monday, July 21, 2008
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.
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
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
Sunday, July 20, 2008
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
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
Thursday, July 17, 2008
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.
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.
Tuesday, July 15, 2008
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.
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.
Friday, July 11, 2008
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.
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.
Thursday, July 10, 2008
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.
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)
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)
Monday, July 07, 2008
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
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
http://www.runnotc.org/races/2008/spillway.html
Sunday, July 06, 2008
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.
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.
Thursday, July 03, 2008
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!
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
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
Tuesday, July 01, 2008
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.
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.
Monday, June 30, 2008
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
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.
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.
Thursday, June 26, 2008
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
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
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.
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.
Tuesday, June 24, 2008
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
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
Friday, June 20, 2008
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
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
Tuesday, June 17, 2008
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
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
Monday, June 16, 2008
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
**:90 rest interval b/t sets
then...
tabata light
Conrad, Joe, Jordan, Danielle, Patty, Dwayne
Tuesday, June 10, 2008
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
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
Monday, June 09, 2008
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
run 800 meters
55 lb dumbbell swing X 50
run 800 meters
push-ups X 100
run 800 meters
pull-ups X 50
Friday, June 06, 2008
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
http://www.youtube.com/watch?v=xhkmDHLCUEs&watch_response
Thursday, June 05, 2008
Wednesday, June 04, 2008
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
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
Thursday, May 29, 2008
5/28/08
3 rounds for time
run 400 meters
deadlift X 14
bar dips X 21
pull-ups X 28
Kyle, Danielle, Aaron, Conrad, Ronald, Doug
run 400 meters
deadlift X 14
bar dips X 21
pull-ups X 28
Kyle, Danielle, Aaron, Conrad, Ronald, Doug
Wednesday, May 28, 2008
Saturday, May 24, 2008
5/21/08
for time...
55lb dumbbell swings X 50
handstand push-ups X 30
55 lb dumbbell swings X 30
handstand push-ups X 20
55lb dumbbell swings X 10
handstand push-ups X 10
approximately 3:00 rest
25 flying burpees for time (the ones w/the broad jump)
Jerry, Danielle, Jordan, Conrad, Kyle, Emile, Aaron
55lb dumbbell swings X 50
handstand push-ups X 30
55 lb dumbbell swings X 30
handstand push-ups X 20
55lb dumbbell swings X 10
handstand push-ups X 10
approximately 3:00 rest
25 flying burpees for time (the ones w/the broad jump)
Jerry, Danielle, Jordan, Conrad, Kyle, Emile, Aaron
Preaching to the Choir
http://www.bestlifeonline.com/cms/publish/health-fitness/Is_Your_Workout_Wasting_Your_Time.shtml
Good article about typical gym foolishness.
Good article about typical gym foolishness.
Tuesday, May 20, 2008
Upcoming Events
Workout @ Catholic High 5/24/08 (this Saturday) @ 10:00 AM
Workout & Cookout Saturday 6/7/08 @ 4:30. Suggested donation: $5. More on this as we get closer to the date. Call 288-7208 or email tpgbr1@yahoo.com with questions.
Workout & Cookout Saturday 6/7/08 @ 4:30. Suggested donation: $5. More on this as we get closer to the date. Call 288-7208 or email tpgbr1@yahoo.com with questions.
5/19/08
max rounds in 20:00
run 300 meters
pvc overhead squat X 25
sit-ups X 25
Danielle, Jordan, Dwayne, Conrad, Kyle, Ronald, Theresa, Doug
run 300 meters
pvc overhead squat X 25
sit-ups X 25
Danielle, Jordan, Dwayne, Conrad, Kyle, Ronald, Theresa, Doug
Saturday, May 17, 2008
Yes, a comment!
It has been a while since we last had one. Thank you C-rad.
Check out http://www.youtube.com/watch?v=I-t-7lTw6mA for the talk Michael Pollan gave to Google HQ in Mountainview. He talks about the basics of his book In Defense of Food. The talk (with a q & a period) lasts about an hour. Very interesting stuff. His observation that the discipline of nutrition science is in its infancy is also true for exercise science. Regarding issues of health and performance, I'll take the advice of a world class coach over an exercise physiologist or medical doctor any day of the week and twice on Sunday.
Check out http://www.youtube.com/watch?v=I-t-7lTw6mA for the talk Michael Pollan gave to Google HQ in Mountainview. He talks about the basics of his book In Defense of Food. The talk (with a q & a period) lasts about an hour. Very interesting stuff. His observation that the discipline of nutrition science is in its infancy is also true for exercise science. Regarding issues of health and performance, I'll take the advice of a world class coach over an exercise physiologist or medical doctor any day of the week and twice on Sunday.
5/14/08
back squat 3 X 5
10 rounds for time
35lb dumbbell swing X 10
handstand push-ups X 10
jump rope single under X 50
Danielle, Dwayne, Conrad, Aaron
10 rounds for time
35lb dumbbell swing X 10
handstand push-ups X 10
jump rope single under X 50
Danielle, Dwayne, Conrad, Aaron
Tuesday, May 13, 2008
5/12/08
5 rounds of...
dumbbell thrusters X 3
sprint 300 meters
rest 2:00
Thrusters are as heavy as you can manage.
Conrad, Kyle, Peggy, Suzanne, Jordan, Dwayne
dumbbell thrusters X 3
sprint 300 meters
rest 2:00
Thrusters are as heavy as you can manage.
Conrad, Kyle, Peggy, Suzanne, Jordan, Dwayne
Wednesday, April 30, 2008
4/28/08
5 rounds for time
walking lunges X 40
hyper push-ups X 30
double unders X 20
Jordan, Kyle, Ken, Ronald, Charles
walking lunges X 40
hyper push-ups X 30
double unders X 20
Jordan, Kyle, Ken, Ronald, Charles
Wednesday, April 23, 2008
4/21/08
run 300m
40lb dumbbell hang squat cleans X 21
handstand push-ups x 21
run 600m
40lb dhsc x 15
handstand push-ups x 15
run 300m
40lb dhsc X 9
handstand push-ups X 9
Kyle, Conrad, Dwayne, Doug, Jordan, Ronald
40lb dumbbell hang squat cleans X 21
handstand push-ups x 21
run 600m
40lb dhsc x 15
handstand push-ups x 15
run 300m
40lb dhsc X 9
handstand push-ups X 9
Kyle, Conrad, Dwayne, Doug, Jordan, Ronald
Wednesday, April 16, 2008
Sunday, March 30, 2008
3/26/08
dumbbell clean and split jerk 5 X 3 (1:30-2:00 rest in b/t sets)
billboard sprint
2:00 rest
billboard sprint
1:30 rest
billboard sprint
1:00 rest
billboard sprint
Butch, Dwayne, Doug, Emile, Jordan, Conrad, Kyle
billboard sprint
2:00 rest
billboard sprint
1:30 rest
billboard sprint
1:00 rest
billboard sprint
Butch, Dwayne, Doug, Emile, Jordan, Conrad, Kyle
Tuesday, March 25, 2008
3/24/08
run 800 meters
40 lb (each hand) dumbbell thrusters X 30
sit-ups X 100
burpees X 30
run 800 meters
Butch, Peggy, Stephen, Dawn, Dwayne, Doug, Conrad, Kyle, Emile, Jordan
**All scaled
40 lb (each hand) dumbbell thrusters X 30
sit-ups X 100
burpees X 30
run 800 meters
Butch, Peggy, Stephen, Dawn, Dwayne, Doug, Conrad, Kyle, Emile, Jordan
**All scaled
Saturday, March 15, 2008
3/12/08
dumbbell thruster 5 X 3 (heavy--90-120 seconds b/t rounds)
then...
3 rounds w/ 2:00 rest b/t rounds (power bias)
sprint 300 meters
15 jump squats
then...
3 rounds w/ 2:00 rest b/t rounds (power bias)
sprint 300 meters
15 jump squats
3/10/08
run 300m
21 handstand push-ups
21 55 lb dumbbell swings
run 300m
15 handstand push-ups
15 dumbbell swings
run 300m
9 handstand push-ups
9 dumbbell swings
21 handstand push-ups
21 55 lb dumbbell swings
run 300m
15 handstand push-ups
15 dumbbell swings
run 300m
9 handstand push-ups
9 dumbbell swings
Thursday, March 06, 2008
Thursday, February 28, 2008
2/27/08
overhead press 5X3
weighted pull-ups 5X3
Add weight to pull-ups if you can perform 10 dead hang pull-ups regularly.
Stephen, Dawn, Emile, Peggy, Joe, Dwayne, Chris, Doug, Jordan, Conrad, Kyle, Aaron
weighted pull-ups 5X3
Add weight to pull-ups if you can perform 10 dead hang pull-ups regularly.
Stephen, Dawn, Emile, Peggy, Joe, Dwayne, Chris, Doug, Jordan, Conrad, Kyle, Aaron
2/25/08
5 rounds for time--
40lb (each) dumbbell thusters X 20
pull-ups X 15
broad jumps X 10
Conrad, Chris, Kyle, Jordan, Doug
40lb (each) dumbbell thusters X 20
pull-ups X 15
broad jumps X 10
Conrad, Chris, Kyle, Jordan, Doug
2/20/08
run 300-400 meters
max push-ups in 2:00
run 300-400 meters
max 55 lb dumbbell swings in 2:00
run 300-400 meters
max sit-ups in 2:00
run 300-400 meters
max burpees in 2:00
**You have exactly 2:00 to complete each run. Run fast, you get a rest. Run slowly, not so much.
max push-ups in 2:00
run 300-400 meters
max 55 lb dumbbell swings in 2:00
run 300-400 meters
max sit-ups in 2:00
run 300-400 meters
max burpees in 2:00
**You have exactly 2:00 to complete each run. Run fast, you get a rest. Run slowly, not so much.
Friday, February 15, 2008
2/13/08
back squats
5-3-3-3-3
then...
21-15-9
dumbbell swings
burpees
Rx for dumbbell is 55 lbs
Doug, Kyle, Ashley, Dwayne, Emile
5-3-3-3-3
then...
21-15-9
dumbbell swings
burpees
Rx for dumbbell is 55 lbs
Doug, Kyle, Ashley, Dwayne, Emile
Tuesday, February 12, 2008
2/11/08
for time--
25lb manmakers X 21
walking lunges X 100
sit-ups X 100
25 lb manmakers X 21
Chris, Butch, Conrad, Kyle, Ashley, Mike, Dawn, Josh, Sylvia, Misty, Emile, Dwayne
25lb manmakers X 21
walking lunges X 100
sit-ups X 100
25 lb manmakers X 21
Chris, Butch, Conrad, Kyle, Ashley, Mike, Dawn, Josh, Sylvia, Misty, Emile, Dwayne
Saturday, February 09, 2008
2/6/08
3 rounds for time--
50 squats
40 v-ups
30 tuck jumps
20 pull-ups
10 handstand pushups
Doug (afternoon), Dwayne, Kyle, Stephen, Dawn, Peggy, Butch, Aaron, Jordan, Misty
50 squats
40 v-ups
30 tuck jumps
20 pull-ups
10 handstand pushups
Doug (afternoon), Dwayne, Kyle, Stephen, Dawn, Peggy, Butch, Aaron, Jordan, Misty
Tuesday, February 05, 2008
2/4/08
maximum rounds in 10:00
35lb 1 arm dumbbell swing X 10 each arm
push-ups X 10 (5 each if you do the one arm variety)
1 lap walking lunges
3:00 rest
for time--
sit-ups X 30
burpees X 30
Clay, Misty, Doug, Dawn, Stephen, Butch, Peggy, Jordan, Dwayne, Emile, Conrad, Charles
35lb 1 arm dumbbell swing X 10 each arm
push-ups X 10 (5 each if you do the one arm variety)
1 lap walking lunges
3:00 rest
for time--
sit-ups X 30
burpees X 30
Clay, Misty, Doug, Dawn, Stephen, Butch, Peggy, Jordan, Dwayne, Emile, Conrad, Charles
Thursday, January 31, 2008
1/30/08
5 X 5
clean & jerk
box jumps
Perform 5 c & Js, 5 box jumps, rest 90 seconds, repeat.
Then...
Tag team hindu push-ups / static holds for 3 minutes.
Kyle, Aaron, Butch, Peggy, Dawn, Jordan, Clay, Misty, Doug, Chris, Stephen
clean & jerk
box jumps
Perform 5 c & Js, 5 box jumps, rest 90 seconds, repeat.
Then...
Tag team hindu push-ups / static holds for 3 minutes.
Kyle, Aaron, Butch, Peggy, Dawn, Jordan, Clay, Misty, Doug, Chris, Stephen
Tuesday, January 29, 2008
1/28/08
5 rounds for time--
40 lb (each) dumbbell thrusters X 15
bear crawl 1 lap (aprox 20-25 meters)
broad jump 1 lap (aprox 20-25 meters)
then...
4 sets of tabata push-ups and tabata squats.
Stephen, Butch, Peggy, Doug, Conrad, Kyle, Misty, Emile, Jordan, Dwayne
40 lb (each) dumbbell thrusters X 15
bear crawl 1 lap (aprox 20-25 meters)
broad jump 1 lap (aprox 20-25 meters)
then...
4 sets of tabata push-ups and tabata squats.
Stephen, Butch, Peggy, Doug, Conrad, Kyle, Misty, Emile, Jordan, Dwayne
Thursday, January 24, 2008
1/21/08
for time--
21-18-15-12-9-6-3 reps of...
handstand push-ups
sit-ups
burpees
Peggy, Butch, Josh, Sylvia, John, Aaron, Doug, Dwayne, Jordan, Clay, Misty, Tamara, Kyle, Patrick, Charles
21-18-15-12-9-6-3 reps of...
handstand push-ups
sit-ups
burpees
Peggy, Butch, Josh, Sylvia, John, Aaron, Doug, Dwayne, Jordan, Clay, Misty, Tamara, Kyle, Patrick, Charles
1/23/08
for time--
pull-ups X 25
walking lunges X 100
35lb dumbbell swings X 100
sit-ups X 100
pull-ups X 25
Butch, Peggy, Aaron, Doug, Kyle, Chris, Josh, Sylvia, Dwayne
pull-ups X 25
walking lunges X 100
35lb dumbbell swings X 100
sit-ups X 100
pull-ups X 25
Butch, Peggy, Aaron, Doug, Kyle, Chris, Josh, Sylvia, Dwayne
Saturday, January 12, 2008
1/9/07
for time--
jump rope X 100 (singles)
pull-ups X 50
jump rope X 100
handstand push-ups X 50
jump rope X 100
burpees X 50
jump rope X 100
Conrad, Kyle, Jordan, Stephen, Dwayne, Charles
jump rope X 100 (singles)
pull-ups X 50
jump rope X 100
handstand push-ups X 50
jump rope X 100
burpees X 50
jump rope X 100
Conrad, Kyle, Jordan, Stephen, Dwayne, Charles
Sunday, January 06, 2008
1/7/08
We will train at 4:30 pm this Monday (January 7). This will allow ample time for National Championship activities. For those of you unable to make the workout, here is what we will be doing:
run 400 meters
21 manmakers w 35lb dumbbells
9 pull-ups
run 400 meters
15 manmakers w/35lb dumbbells
15 pull-ups
run 400 meters
9 manmakers w/ 35lb dumbbells
21 pull-ups
run 400 meters
Scale accordingly. Go Tigers.
run 400 meters
21 manmakers w 35lb dumbbells
9 pull-ups
run 400 meters
15 manmakers w/35lb dumbbells
15 pull-ups
run 400 meters
9 manmakers w/ 35lb dumbbells
21 pull-ups
run 400 meters
Scale accordingly. Go Tigers.
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