ME Workout for the Week Ending 09.05.09

push-press 3-3-3-3-3
http://www.youtube.com/watch?v=xLcntfkyXbM

08.27.09

maximum rounds in 20:00

95lb push-jerk X 7
pull-ups X 15
run 400 meters

08.26.09

5 rounds for time

run 300 meters
225lb deadlift X 9
sit-ups X 21

08.25.09

for time

25 burpees
50 walking lunges
75 push-ups
100 squats
50 double unders
25 burpees

08.24.09

3 rounds for time

run 400 meters
40lb manmakers X 15

Reminder

There are a few slots open for the fundamental class this Saturday, August 29 @ 11 am. Email me at tpgbr1@yahoo.com to sign up. If you joined The Proving Ground in the month of August, the class is mandatory. The cost is $25.

ME Workout for the Week Ending 08.29.09

deadlift 5-5-5-5-5

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

glute ham sit-ups 10-10-10

The deadlift is not a squat. Notice the elevation of the hips at the beginning of the deadlift. Stay very tight. Touch and go. Form before intensity.

08.20.09

for time

run 800 meters
45lb 1 arm dumbbell snatch X 20-15-10-5 (reps per side)
double unders X 5-10-15-20
run 800 meters

08.19.09

for time
21-18-15-12-9-6-3 reps of
95lb sumo deadlift high-pull
pull-ups

08.18.09

for time

run 400 meters
50 handstand push-ups
run 400 meters
50 goblet squats w/70lbs
run 400 meters

08.17.09

for total reps

run 400 meters
Tabata intervals begin precisely 2:00 after the start of the 400 meter run.

Tabata (:20 work/:10 rest X 8)
55 lb dumbbell swings
push-ups
sit-ups
squats

ME Workout for the Week Ending 08.22.09

front squat 5-3-3-2-2
http://www.youtube.com/watch?v=dehR3d6NuQE

weighted pull-ups 5-5-5

Only add weight to the pull-ups if you can perform 10 perfect dead hang pull-ups. If you cannot, do 3 sets of half of your estimated dead hang pull-up max. For instance, if you can do 6 dead hang pull-ups, perform 3 sets of 3 repetitions in your workout.

08.13.09

for time

135lb power clean and jerk X 21
30 double unders
135lb power clean and jerk X 15
30 double unders
135lb power clean and jerk X 9
30 double unders

08.12.09

3 rounds for time

run 400 meters
15 pull-ups
25 burpees
35 overhead lunges (walking) with a 45lb plate

08.11.09

5 rounds for time

run 300 meters
95lb push-jerk X 11
sit-ups X 30

08.10.09 (Monday)

1-10
70lb dumbbell swing
hyper push-ups
high box jump

This is a ladder. The first round looks like 1 swing, 1 hyper push-up (on steps), 1 high box jump. The second round is 2 swings, 2 hyper push-ups and 2 box jumps. Go to 10. Scale as needed.

Remember, the hyper push-ups are performed with the hands on steps or blocks to increase the range of motion.

See you Tuesday.

ME Workout for the Week Ending 08.15.09

overhead press 5-5-5-5-5
http://www.youtube.com/watch?v=SAXPJ3PfdyY


glute ham sit-ups 10-10-10
http://www.youtube.com/watch?v=NRWDQCcjeQk
back extensions 10-10-10



Superset the glute ham sit-ups with the back extensions at the end of the workout. Take a minute break between each superset. This is not for time.

Contact

I am compiling a contact list of The Proving Ground's members. If you want to be on the list, email me @ tpgbr1@yahoo.com with your phone number.

Be sure to scroll down a bit. I posted a few updates this afternoon.

Fundamentals Class

The first introductory class will be held on Saturday, August 29 at 11 am. If you have joined the class within the last month, you will need to sign up for this. The 60-90 minute session will cover an introduction to our theory and practice as well as basic movements. Enrollment is limited to five participants. The cost is $25.

Email Charles @ tpgbr1@yahoo.com to register.

Videos

Per John's suggestion, I have posted videos chronicling the movements we addressed at the clinic last Saturday (along with some others). You can find them by clicking on the ME Workout link at the right side of this page. If a link is dead or not working, please let me know.

The CrossFit main site has an extensive collection of videos as well.

Reminder

I will be unable to coach this Monday, August 10. Apparently, my presence is requested at parent orientation. I will post a workout for this evening. You may also consider doing the ME workout. Or something else. Or nothing!

Sorry for the short notice. I just found out myself.

See you Tuesday!

08.06.09

3 rounds for time

jumping lunges X 50 (25 each leg)
pull-ups X 25
95lb hang power clean & jerk X 15

Welcome Fred. It was his first dose.

08.05.09

for time

run 800 meters
100 double unders
75 v-ups
50 95lb front squats or 50 60lb goblet squats
run 800 meters

08.04.09

for time

The following movements are to be completed in any order you wish. Once you begin a movement, stay with the movement until you have performed the prescribed repetitions.

1/2 body weight farmer's carry-400 meters
50 handstand push-ups
50 pull-ups
1 lap broad jump
medicine ball run-400meters

Welcome to last evening's newbies Mark, Alison, Cheryl and Paxton.

08.04.09

for time
run 400 meters
70lb dumbbell swings X 33
burpees X 11
run 400 meters
70lb dumbbell swings X 22
burpees X 22
run 400 meters
70lb dumbbell swings X 11
burpees X 33

Welcome to last evening's newest participants Kasey, Marlow, Corey and Jeremy.

The Clinic

Not that kind of clinic.

The first clinic hosted by The Proving Ground was a success. Thanks to John, Anthony, Aimee and Tommie for participating. A big gracias to Stephen for his work as model-coach. Stay tuned, there will be more of these. I've got ideas for topics for future clinics, but I want to know what what you want to know! Email me at tpgbr1@yahoo.com with ideas or leave them in the comment section of this post.

As John suggested, I will post links to videos of the lifts we worked on under the ME Workout link on the right. Give me a day or two to get these together.

ME Workout for the Week Ending 08.08.09

back squat 5-5-5-5-5
http://www.youtube.com/watch?v=kawBY5p29fQ

07.30.09

3 rounds for time

run 800 meters
95lb sumo deadlift high-pull X 15
95lb squat clean X 15
95lb push-jerk X 15