Episcopal

From I-12 (eastbound)

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

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

10.30.08

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

Peggy, Trent, Dawn, Stephen, Brad, Kyle

10.29.08

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

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

Track Workout

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

10.28.08

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

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

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

ME Workout Week Ending 11.01.08

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

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

10.23.08

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

JJ, Trent, Peggy, Chris, Joe

10.22.08

5 rounds for time

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

then...

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

Chris, Stephen, Doug, Kyle, John

10.21.08

5 rounds for time

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

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

Stephen--ME deadlift
then...

3 rounds for time

225lb deadlift X 15
run 400 meters

10.16.08

Kind of Like Golf

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

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

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

Max Effort for WE 10.25.08

deadlift 1-1-1-1-1

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

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

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

10.15.08

For time

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

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

10.14.08

5 rounds w/1:00 rest in between rounds

max rounds in 3:00

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

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

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

Max Effort for WE 10.18.08

back squat 3 X 3
dumbbell overhead press 3 X 3

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

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

10.09.08

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

Kyle, Conrad, Brad, Peggy, Joe

10.08.08

3 rounds for time

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

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

10.07.08

1/3 body weight thruster X 100 reps

for time

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

ME Week Ending 10.11.08

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

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

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

Good Advice

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

Vice Admiral Jim Stockdale

10.2.08

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

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

I Agree with Suzanne Somers!

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

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

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

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

10.1.08

for time

30-20-10

225lb deadlift
pull-ups

Then, after a few minutes rest...

6 rounds of bottom-to-bottom Tabata squats.

Kyle, Dawn, Stephen, Brad, Brandon, Brian

9.30.08

Gnashing of Teeth

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

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