6/30/08

5 rounds for time

hang squat clean & jerk X 11
sprint 300 meters

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

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

So I was thinking...

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

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

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

Please post your thoughts and suggestions to comments.

Art DeVany Interview

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

Art's site is great --

http://www.arthurdevany.com/

The link to the interview is here--

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

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

Deo volente

Michael Pollan

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

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

6/25/08

part a--the sprint

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

rest about 5:00

part b--the grind

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

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

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

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

6/23/08

5 rounds for time

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

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

www.mtnathlete.com (cool site)

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

World's Greatest Athlete

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

What do you think?

6/18/08

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

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

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

6/16/08

max rounds in 20:00

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

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

6/11/08

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

then...

tabata light

Conrad, Joe, Jordan, Danielle, Patty, Dwayne

6/9/08

5 rounds for time

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

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

6/7/08

there will be meat

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

Paleo Nutrition

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



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

Reminder

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

6/4/08

overhead press 3-3-3-3-3

for time
21-15-9
burpees
pull-ups

Patty, Rebecca, Doug, Conrad, Dwayne, Joe

CHANGE!!!

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

6/2/08

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

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

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