12.29.10

AMRAP in 15 minutes

5 handstand push-ups
15 hands-to-floor sit-ups
25 double unders

rest 120 seconds

for time

run 200 meters
50 jumping lunges

12.28.10

3 rounds for time

25 pull-ups
400 meter run
40 squats
25 burpees

12.27.10

A. power clean X 12-8-4-1-1-1-1-1; Rest long enough to change the weight or 10 seconds if the load remains the same.
B. 4 directional planks 30 seconds each X 2; rest 30 seconds

All power clean reps are touch and go.

12.23.10

5 rounds for time

135lb/95lb front squats X 10
run 400 meters
24 inch/20 inch box jumps X 20

12.22.10

A. push-jerk 3-3-3-3-3; rest 120 seconds
B. turkish get-up 5-5-5 (each side); rest 120 seconds

12.21.10

for time

225lb/135lb deadlift X 21
run 400 meters
275lb/185lb deadlift X 15
run 400 meters
315lb/225lb deadlift X 9
run 400 meters

12.20.10

A1.supinated strict pull-ups X 10 X 5; rest 0 seconds
A2.strict ring dips X 10 X 5; rest 0 seconds
A3.200 meter run X 5; rest 90 seconds

Holiday Schedule

TPG will be closed on Friday, December 24 and Friday, December 31.

12.17.10

for time

50 walking lunge steps with a 20lb/15lb medicine ball
50 sit-ups
20 pull-ups
40 walking lunge steps with a 20lb/15lb medicine ball
40 sit-ups
20 pull-ups
30 walking lunge steps with a 20lb/15lb medicine ball
30 sit-ups
20 pull-ups
20 walking lunge steps with a 20lb/15lb medicine ball
20 sit-ups
20 pull-ups

12.16.10

A.snatch @ 50% 1RM X 2 X 7 on the minute
B1.heavy kettlebell swings x 15 (unbroken) X 4; rest 10 seconds
B2.AMRAP double unders in 60 seconds; rest 10 seconds
B3.ring rows @ 3030 X 10; rest 60 seconds

12.15.10

for time

135lb/95lb power clean X 50
run 800 meters

During the power cleans, perform 5 burpees at the top of the minute (including the first minute). Upon completion of the burpees, you may continue the power cleans for the balance of the minute. When you reach 50 total power cleans, take off for your 800 meter run. The clock stops when you cross the finish line for the run.

12.14.10

A.overhead press X 3-3-3-3; rest 90 seconds
B.AMRAP in 10 minutes of 15 second sets of L-Sits

12.13.10

for time

95lb/75lb thruster X 15
L-pull-ups X 15
burpees X 15
95lb/75lb thrusters X 15
strict pull-ups X 15
burpees X 15
95lb/75lb thrusters X 15
kipping pull-ups X 15
burpees X 15

12.10.10

A.deadlift @ 60% X 2 X 10 on the minute; rest 2 minutes
B.max distance standing broad jump in 10 attempts; rest as needed
C.AMRAP push-ups in 60 seconds; rest 60 seconds
D.AMRAP hands-to-floor sit-ups in 60 seconds

12.09.10

AMRAP in 10 minutes
run 200 meters
10 box jumps @ 24inches/20 inches

rest 2 minutes

AMRAP in 5 minutes
kettlebell snatches @ 55lb/35lb

rest 2 minutes

AMRAP in 2 minutes
burpees

12.08.10

A1.Extended Range of Motion (EROM) handstand push-ups 5-5-5-5-5; rest 0 seconds
A2.ring push-ups @ 3030 tempo X 10; rest 0 seconds
A3.hollow plank 30 seconds X 5; rest 90 seconds

12.07.10

for time

run 400 meters
50 pull-ups
100 squats
150 double unders
50 kettlebell swings @ 55lb/35lb
run 400 meters

12.06.10

overhead squat X 5-5-5-5-5; rest 120 seconds

12.03.10

for time

run 5K

12.02.10

A1.power snatch @ 60% X 2 X 5; rest 10 seconds
A2.run 100 meters @ 85% X 5; walk recovery

Christmas Dinner

TPG will have its annual Christmas dinner at Zea Rotisserie and Grill in Towne Center on Saturday, December 11 at 7:00 PM. Invite a guest if you wish and join us for a chalk-free, meat-filled evening.

RSVP to Charles at tpgbr1@yahoo.com by Wednesday, December 8.

12.01.10

5 rounds for time

95lb/75lb sumo deadlift high-pull X 15
95lb/75lb push press X 15

11.30.10

A.squat clean 3-3-3-3-3; rest 90 seconds
B.600 meter run @ 85% X 1

Reindeer Run Update

If you want to run the Reindeer Run 5k this Friday, December 3, please complete the registration form found on the desk and include the $12 registration fee. Since registration must be completed online, I will enter the information for each one of our "family members" using the information your provide me on the form you complete. If you have already filled out the form, you do not have to complete another one-I just need your money. I'm sorry for the confusion.

The forms are due to me today (November 30). You can still register as an individual or on race day, however you will not receive the family discount.

We will meet at TPG at 6 PM this Friday for those who want to head downtown as a group/gang. Our warm-up area will be at the old city plaza building on the corner of North Blvd. and 4th street for those who want to meet us downtown. Remember, we will not have gym training this Friday because the race is your workout!

11.29.10

for total reps

AMRAP in 5 mintes - pull-ups
rest 2 minutes
AMRAP in 5 minutes - push-ups
rest 2 minutes
AMRAP in 5 minutes - 24inch/20inch box jumps

11.27.10

A. In 10 minutes, work to a tough 3 rep back squat.
B. AMRAP in 12 minutes
200 meter run
10 burpees

11.24.10

A. 3 rounds for time
1.5/1 pood kettlebell swing X 30 (unbroken)
run 400 meters

B. 3 rounds for time
20 toes-to-bar
135lb/95lb power clean X 15

Rest exactly 2 minutes between 'a' and 'b.' Your score is your total work time.

Happy Thanksgiving!

Thank you for trusting me to be your coach. Thank you for allowing me to live this dream. I hope and pray that you all have a joyful and peaceful Thanksgiving.

"Grace and peace to you from God our Father and the Lord Jesus Christ. I thank my God every time I remember you. In all my prayers for all of you, I always pray with joy."

Philippians 1:2-4

11.19.10

Sorry. Forgot to post this one.

A. deadlift @ 60% 1RM X 2 X 10 on the minute
B. 200 meter run X 5 on the 2 minute timer

11.23.10

A.split jerk 2-2-2-2-2; rest 90 seconds
B.4 directional plank 30 seconds each X 3; rest 30 seconds

11.22.10

21-15-9 repetitions for time

135lb/95lb back squats
pull-ups
wall balls @ 20lb/15lb

Thanksgiving and The Race

TPG will be closed Thanksgiving day and Friday, November 26. We will have two sessions on Saturday, November 27 at 10 AM and 11 AM. These will be structured workouts (not open gym).

The Reindeer Run is Friday, December 3rd at 7:00 PM. Please fill out the registration form you will find on the desk and return it to me with your $12 entry fee by Saturday, November 27. We are receiving the discounted rate because we are registering as a family. Thank you Ryan for researching this!

Finally, the Christmas party will be held Saturday, December 11. Location TBD. If you have a suggestion for the location, please email me at tpgbr1@yahoo.com.

11.18.10

for time
50 double unders
21 Extended Range of Motion (EROM) HSPUs
75 double unders
15 EROM HSPUs
100 double unders
9 EROM HSPUs

11.17.10

A.front squat 3-3-3; rest 120 seconds
B1.supinated strict pull-ups AMRAP-1 @ 3131 X 3; rest 0 seconds
B2.pistols X 5 each leg X 3;rest 60 seconds

11.16.10

for time

65lb/45lb barbell thruster X 50
knees-to-elbows X 50
400 meter run
burpees X 50
55lb/35lb kettlebell swing X 50
400 meter run

11.15.10

A.overhead press X 5-5-5;rest 120 seconds
B.AMRAP in 8 minutes
10 ring push-ups
10 box jumps @ 24in/20in box

11.12.10

21-15-9 reps
255lb/165lb deadlifts
burpees
pull-ups
**Run 400 meters after every set of pull-ups.

11.11.10

A1.back squat 10-10-10; rest 30 seconds
A2.1 arm overhead press 5-5-5; rest 30 seconds
A3.ring rows AMRAP-1 X 3 @ 3131; rest 60 seconds

11.10.10

2 rounds (un-timed)
20 CrossFit Games Style push-ups
40 sit-ups
60 squats
rest 2 minutes after the second round
50 double unders
rest 2 minutes
200 meter farmer's carry

11.09.10

A. power clean X 2 X 10 on the minute for weight
B. L-sit X 30 seconds X 4;60 seconds rest

11.08.10

AMRAP in 20 minutes

handstand push-ups X 5
L-pull-ups X 7
55lb/35lb goblet squats X 9

Here are the Bartendaz:

On-Ramp

TPG will host an On-Ramp clinic for all new members this Saturday, November 12 from 9am to 12pm. Please email Charles at tpgbr1@yahoo.com if you plan to attend.

Reindeer Run!

The training session for The Proving Ground on Friday, December 3rd will be a 5k run for time held downtown at the Reindeer Run. There will be no training sessions held at the gym on this date. More details to come as we get closer to the race.

The link:
http://www.reindeer-run.com/whenwhere.htm

11.05.10

A1. 55lb/35lb kettlebell turkish get-up X 5 each side X 5; rest 0 seconds
A2. 55lb/35lb kettlebell snatch x 10 each side X 5; rest 0 seconds
A3. 55lb/35lb kettlebell single side rack lunges X 20 (change sides after 10) X 5; rest 60 seconds

11.04.10

5 rounds for times

run 400 meters
10 burpees with a lateral jump over a medicine ball
rest 90 seconds

11.03.10

A. power snatch X 2-2-2-2-2; rest 90 seconds
B. for completion at a brisk pace

navigate over 4 plyo boxes
200 meter run
10 wall balls
200 meter run
navigate over 4 plyo boxes
1 minute of hollow plank

**Perform the above chipper w/ the heaviest medicine ball you can handle. Once you secure the ball from the floor, it does not touch the floor until you are ready to begin the hollow plank. Failure to keep the ball off the deck results in a 10 burpee penalty.

11.02.10

4 rounds for times

24inch/20inch box jumps X 20
pull-ups X 20
rest 60 seconds

11.01.10

A. front squat 5-5-5; rest 90 seconds
B. tabata mash-up
1.5/1 pood kettlebell swing
push-ups

10.29.10

4pm & 5pm

for time
400 meter run
50 pull-ups
400 meter medicine ball carry (20lbs/15lbs)
50 burpees
400 meter run
50 sumo deadlift high-pulls w/ 70lb/55lb kettlebell

6pm (costume team workout)
for time
400 meter run
100 pull-ups
400 meter medicine ball carry (20lbs)
100 burpees
400 meter run
100 sumo deadlift high-pulls w/ 70lb/55lb kettlebell

Please email me your pics from the costume workout and I'll post them!

10.28.10

A. split jerk 2 X 8 on the minute
B. hang power clean 2 X 8 on the minute
C. 4D planks-3o seconds each X 3; rest 30 seconds

10.27.10

AMRAP 20 minutes

2 pood/1.5 pood kettlebell swing X 5
pistols (alternating) X 10
sit-ups (hands-to-floor) X 15

10.26.10

A1. wall balls @ 20lbs/15lbs X 15-15-15-15 (unbroken); rest 0 seconds
A2. knees-to-elbows X 20-20-20-20; rest 90 seconds
B. AMRAP of double unders in 5 minutes

10.25.10

A. 21-15-9 repetitions for time
95lb/75lb sumo deadlift high-pull
ring push-ups

rest 2 minutes

B. run 400 meters for time

Your score is the total time to complete parts 'a' and 'b.'

10.22.10

**skill practice-pistols
A.overhead press 5-5-5-5;rest 90 seconds
B.back squat 5-5-5-5;rest 90 seconds

10.21.10

for time

run 400 meters
30 pull-ups
run 400 meters
30 burpees
run 400 meters
30 pull-ups
run 400 meters
30 burpees

Upcoming Events

Friday, October 22-The 13th Gate @ 9pm-please RSVP in person or email @ tpgbr1@yahoo.com.

Friday, October 29-Costume workout @ 6pm.

Saturday, November 13-On-Ramp class for new members -9am-12pm

10.20.10

A1. 105 lbs/65 lbs Curtis P X 7 X 5; rest 10 seconds
A2. 24in/20in box jumps X 11 X 5; rest 10 seconds
A3. 1.5/1 pood kettlebell swing X 15 X 5; rest 90 seconds

Curtis P demo from Sealfit: http://www.youtube.com/watch?v=uLff8fhPIQg

10.19.10

unloading workout #2

un-timed
run 200 meters
135#/75# deadlift X 25
run 400 meters
squats x 50
200 meter farmer's carry
3 laps bear crawl
run 200 meters

10.18.10

unloading workout

A. overhead squat @ aprox. 70% 5-5-5-5; rest 90 seconds
B. 4 rounds (un-timed)

10 pull-ups
15 hindu push-ups
20 v-ups

10.15.10

for times

800 meter run
100 double unders
rest 90 seconds
600 meter run
75 push-ups
rest 90 seconds
400 meter run
50 double unders

10.14.10

A1. L-pull-ups X 11 X 5; rest 10 seconds
A2. burpees X 11 X 5 (unbroken); rest 10 seconds-focus on speed
A3. ring front plank 30 seconds X 5; rest 90 seconds

Happy Birthday Bri!

She's working on the one finger stand as her next trick!

10.13.10

AMRAP in 20 minutes

225lb/155lb deadlift X 7
20lb/15lb wall ball X 14
400 meter run

Another look at Chris Solinsky's performance. Talent + preparation + fortitude = this:

10.12.10

A. back squat X 2-2-2-2-2-2-2-2-2-2 on the minute @ 50% 1RM
B1. hanging L-sit on rings X 30 seconds X 3; 30 seconds rest
B2. hollow plank X 30 seconds X 3; 30 seconds rest

10.11.10

A. Practice handstands/walking on your hands for 10 minutes.
B. For time
135lb/95lb power clean X 10-9-8-7-6-5-4-3-2-1
handstand push-ups X 1-2-3-4-5-6-7-8-9-10

First round looks like power clean X 10, handstand push-up X 1.

10.08.10

A. snatch X 2-2-2-2-2 on the minute (light and fast)
B. 3 sets of 20 box jumps with a box that is challenging--work on speed and coordination; rest 5 breaths in between each set
C. run 1600 meters for time

10.07.10

AMRAP 10 minutes

95lb/65lb push-jerk X 5
pull-ups X 7

then...

50 wall ball shots to a high target (over 10 feet) w/a 20 lb medicine ball for time.

10.06.10

A. deadlift X 2-2-2-2-2; rest 120 seconds
B. hollow plank X 60 seconds, 45 seconds, 30 seconds; work same as rest

10.05.10

4 rounds for times

135lb/95lb front squat X 10
burpees X 20
sit-ups X 30
rest 90 seconds

Kettlebell Clinic!

**The above person is NOT Phil and we won't be doing this at the clinic. OK, maybe if you really want to.

TPG member and AKC certified trainer Phil Dunlap will offer an introductory kettlebell clinic on Saturday, October 16. There will be two sessions (10 am & 12 pm). Each session will last between 60 and 90 minutes and will be limited to the first 5 people who register. The cost is $10. I will have a sign-up sheet at the desk in the gym. Your spot is secure when you sign the sheet and pay the $10. Email me with questions @ tpgbr1@yahoo.com.

10.04.10

A1.run 200 meters, run 400 meters, run 800 meters; rest 0 seconds
A2.25 double unders, 50 double unders, 75 double unders; rest 120 seconds
B.50 knees to elbows in 2 minutes or less-attempt terminates @ 2 minutes

10.01.10

21-15-9 reps of...

1.5/1 pood kettlebell snatch (each side)
ring push-ups

then...

100 sit-ups for time

09.30.10

A. push jerk 2 X 8 on the minute
B. reverse Tabata L-sit

09.29.10

2 rounds for time

2 pood/1.5 pood kettlebell swing x 25
run 400 meters
burpees x 25
L-pull-ups X 25
run 400 meters
box jumps @ 24 inches/20 inches X 25

"Pain don't hurt."

Mas Oyama fighting bulls and people. A great physical culturist and showman. I mentioned him last night.




The dog days are over. Hello October.

09.28.10

A. squat clean 3-3-3-3-3; rest 0 seconds
B. handstand push-ups on 45lb plates 10-10-10-10-10; rest 90 seconds

One Workout this Friday

We will have one workout this Friday, October 1 at 4 pm. The sessions at 5 and 6 are cancelled this Friday only.

09.27.10

AMRAP 20 minutes

3 rounds of Cindy
run 400 meters

*A round of Cindy consists of 5 pull-ups, 10 push-ups and 15 squats.

Mobility

Here is a link to Kelly Starrett's mobility WOD that I mentioned Thursday:http://mobilitywod.blogspot.com/

09.22.10

A. 400 meter run X 3; rest 120 seconds
B. hang power snatch X 2-2-2-2-2 on the minute (light and fast)
C. toes-to-bar/knees to elbows X 15-15-15; rest 60 seconds

09.21.10

5 rounds for time

20lb wall ball X 20
1.5/1 pood kettlebell swing X 20
sit-ups X 20

FGB Reminder

Fight Gone Bad is this Saturday, September 25 at the park adjacent to the USS Kidd. If you plan to participate, please register at the Fight Gone Bad site, www.fgb5.org, and shoot me an email at tpgbr1@yahoo.com. The Baton Rouge registration deadline is Wednesday, September 22.

Please email me if you would like to volunteer to be a rep counter. I also need someone with a truck or van to transport one bar we will be taking. Thank you!

09.20.10

A. 10 sets of 2 front squats on the minute (light and fast)
B. 5 rounds for completion
25 double unders
5 deep breaths

09.17.10

A. AMRAP 12 minutes
run 200 meters
15 unbroken pull-ups

rest 2 minutes

B. AMRAP in 5 minutes
10 unbroken burpees
*Rest at least 5 seconds between sets of 10 burpees.

Fight Gone Bad Update and Dinner

You can now register at the Fight Gone Bad website www.fgb5.org. The Proving Ground CrossFit should be listed as an affiliate. Please email me at tpgbr1@yahoo.com after you register so we can get you registered in a heat for Saturday the 25th. Please let me know by Wednesday, September 22 if you plan to attend. If you don't want to workout but you would like to volunteer to count reps, email me as well. We will be next to the USS Kidd from 8am-12pm (please note the time change)!

We will have our outing today at The Chimes East (Coursey) at 8pm. Please email me, tell me in person or text me @225-288-7208 if you plan to go so I know a number to give the Chimes people.

Happy Friday.

09.16.10

A. hang power clean 5-5-5-5-5; rest 90 seconds
B. run 800 meters X 2; rest same as work interval

Earlier this week, we performed heavy deadlifts. The purpose of the deadlift workout was two-fold. First, it develops maximum force production because of the relatively heavy loads placed on the athlete. Second, the deadlift training develops the first pull in the clean as it is a nearly identical motor pattern.

Part 'A' of the above training session concentrates on increasing the rate of force production. The athlete is taking the increased force production capacity gleaned from workouts like the heavy and consequently slower lifts and applying this force quickly. The primary motor patterns found in the hang clean session are the second and third pull of the clean.

I am becoming increasingly convinced that a consistent flow of separation and integration of the movements and modalities that make up functional training in general and CrossFit specifically yield increased fitness. Each session has at least one purpose. This is training intentionally.

Odds and Ends

We will go out for dinner and shenanigans this Friday, September 17 @ 8pm. Location TBA. Check back here tomorrow or email me tomorrow for the location if I don't see you before Friday. If you plan to attend, please tell me in person or email me at tpgbr1@yahoo.com.

We will have open gym from 10am-12pm this Saturday, September 18. We will not have a free workout this Saturday at noon. If you have curious friends, please bring them to open gym.

Fight Gone Bad Update

The CrossFit affiliates in Baton Rouge will host Fight Gone Bad V next to The USS Kidd on September 25th at 8am. You must register at http://www.fgb5.org/ to participate in Fight Gone Bad. Raising $150 gets you a t-shirt and me another round of the workout! Don't attempt to register until tomorrow (9/17) because our affiliate is currently not listed. Please shoot me an email at tpgbr1@yahoo.com when you register so we can put you in a heat for Saturday. I will post more details as they become available.

Here is a link to the trainer Ross Enamait who I mentioned last night: http://rosstraining.com/blog/

09.15.10

for time

21 handstand push-ups
21 ring push-ups
50 squats
15 handstand push-ups
15 ring push-ups
50 squats
9 handstand push-ups
9 ring push-ups
50 squats

09.14.10

A. deadlift 3-3-3-3-3; rest 120 seconds
B. 4 way planks-30 seconds each X 3; rest 30 seconds

09.13.10

An Altercation That Took a Downturn

3 rounds w/1 minute @ each station. Rest 1 minute between rounds. Score is total reps.

wall ball w/a 20lb ball
sumo deadlift high-pull @ 75lbs
box jumps @ 20 inches
push-press @ 75lbs
jumping pull-ups

09.10.10

A. front squat 5-5-5; rest 120 seconds
B. power snatch 3-3-3-3; rest 90 seconds
C. 25 unbroken squats to med ball X 4; rest as needed between sets

Fight Gone Bad 5

Here is the link to the Fight Gone Bad site:

http://www.fgb5.org/

Remember, if you raise $150, you get a t-shirt and I will do an extra round of fight gone bad. You must register in order to participate in the workout. Fight Gone Bad 5 benefits The Wounded Warrior Project http://www.woundedwarriorproject.org/

There a lot of folks in the community, your friends, neighbors and co-workers, who would love to contribute to this cause. The more you raise, the more work I do!

09.09.10

5 rounds for times

run 400 meters
20 knees-to-elbows
rest 90 seconds

09.08.10

A. split jerk on the minute 2-2-2-2-2-2-2(light and fast);rest 90 seconds
B. 100 sit-ups for time; rest 90 seconds
C. 50/25 hindu push-ups (un-timed)

Free Workout

This Saturday, September 11 at 12 PM. Tell your friends!

09.07.10

AMRAP 12 minutes

135lb/85lb power clean X 5
24inch/20inch box jumps X 10

rest 2 minutes

L-sits 10 seconds on/20 seconds off X 8

Remember, the on-ramp session is this Saturday from 9AM-12PM. Email me at tpgbr1@yahoo.com to sign up.

09.04.10

Free Trial Workout

Helen

3 rounds for time

run 400 meters
21 kb swings @ 55lbs/35lbs
12 pull-ups

fortitude training
Scotty from www.sealfit.com

run 1 mile
25 handstand push-ups
25 pistols each leg
25 burpees
50 double unders
100 pull-ups
100 push-ups
200 squats
run 1 mile

09.03.10

3 rounds for time

25 burpees
35 double unders
45 walking lunge steps
55 sit-ups

09.02.10

A) deadlift 5-5-5; 2 minute rest
B1) heavy kettlebell swing X 15 X 5; rest 10 seconds
B2) L pull-ups X 10 X 5; rest 90 seconds

On Ramp

We will hold the first on ramp class for new members next Saturday, September 11 from 9 AM to 12 PM. This class is a requirement for membership. If you are new and cannot make this time, email Charles at tpgbr1@yahoo.com to schedule another session.

Free Trial and Labor Day

We will have an open gym period from 10 AM to 12 PM this Saturday, September 4. At noon, we will have a free trial workout open to the public. Invite you dumbbell curling friends and family to experience what you do on a regular basis.

TPGCF will be closed Monday, September 6 for Labor Day.

09.01.10

for time

run 400 meters
21 barbell thrusters @ 95lbs/75lbs
21 chest-to-bar pull-ups
run 400 meters
15 barbell thrusters @ 95lbs/75lbs
15 chest-to-bar pull-ups
run 400 meters
9 barbell thrusters @ 95lbs/75lbs
9 chest-to-bar pull-ups

A New Beginning

On September 1, 2010, The Proving Ground will become The Proving Ground CrossFit. We will be located at 13520 Perkins Road, Suite D in Baton Rouge. The next step of the journey will begin.

If I have your email, you will receive a few documents next week which will inform you as to how all of this will work. I will also provide some information on the blog as we proceed. If you don't receive an email by next Tuesday, August 31, please email me at tpgbr1@yahoo.com. Email is the best way to ask me questions as well.

I am profoundly blessed and grateful to be allowed to serve each of you. This is a ministry, a business and an adventure. I look forward to seeing you next week.

08.19.10

AMRAP in 20 minutes

run 400 meters
deadlift gauntlet*
10 handstand push-ups
25 double unders

*Deadlift gauntlet=275lbs X 3, 225lbs X 5, 185lbs X 7 (men)
185lbs X 3, 135lbs X 5, 100lbs X 7 (women)

Twilight Classic & T-Shirts

The Proving Ground T-shirts are in! If you pre-ordered, you should have one this Thursday. They are $15. Don't worry if you didn't order one-we can (and will) make more.

The annual Twilight Classic 5K is this Saturday, August 21 at 7:00 PM. The race course winds through the Kenilworth neighborhood. You can find race day registration and the after-party (swimming included) at the Kenilworth clubhouse on 7533 Blendon Ave. We will meet at the clubhouse around 6:15 PM to register. Even if you don't have a 5K in you on Saturday, come enjoy the party and wear your t-shirts as you support your fellow athletes. By the way, this is the Louisiana Senior Olympics official 5K. Bring it.

http://www.active.com/running/baton-rouge-la/twilight-classic-5k-2009

08.18.10

A) Run 400 meters every 130 seconds for three rounds. Rest the balance of the round if you finish before the 130 second cut off.

B) AMRAP 8 minutes

95lb/75lb sumo deadlift high-pull X 5
burpees X 7

The Last One Until the Next One

Don't miss TPG's last workout at Southside. Join us this Thursday @ 6:30 PM. There may be extracurricular activities afterward (even though it's a school night).

08.17.10

5 rounds for times

front squat @ 135lbs/95lbs X 7
dumbbell thrusters @ 20lbs each X 15 (unbroken)
v-ups X 20
rest 90 seconds

08.16.10

4 rounds @ high effort

sprint 125 meters
bear crawl 2 laps inside
8 standing broad jumps for maximum distance
walk back to the sprint starting line (recovery)

08.14.10

@ Episcopal High School

for time
run 400 meters
50 pull-ups
run 400 meters
50 kettlebell swings @ 1.5/1 pood
run 400 meters
50 ankles-to-bar
run 400 meters
50 burpees

I will post a link to the pics when I get it.

ME Workout for the Week Ending 08.21.10

A) back squat 3-3-3-3-3; 120 seconds rest between sets
B) hang power snatch 3-3-3-3; 120 seconds rest between sets

08.11.10

A) snatch grip high-pull 2-2-2-2-2


B) 5 rounds for time
20 hyper push-ups
30 double unders

Proposed Schedule

Please take a look and post requests/suggestions to comments or email me @ tpgbr1@yahoo.com. Thanks for the input.

Sunday-Closed
Monday-7am,8am, 9am, 12pm, 4pm, 5pm, 6pm
Tuesday-6am, 7am, 8am, 12pm, 4pm, 5pm, 6pm
Wednesday-7am, 8am, 9am, 12pm, 4pm, 5pm, 6pm
Thursday-6am, 7am, 8am, 12pm, 4pm, 5pm, 6pm
Friday-7am, 8am, 9am, 12pm, 4pm, 5pm, 6pm
Sat-Maybe open gym for a few hours and/or free public workout.

Wanna Be a Model?

I humbly request your presence for a workout at Episcopal High School this Saturday, August 14 at 9 AM. I am having some photos taken of our fantastic looking group for the new website and I need you handsome/beautiful athletes to simply work out under the watchful eye of the camera.

Episcopal is located at 3200 Woodland Ridge Ave. The zip is 70816. Please email me at tpgbr1@yahoo.com if you can (or think you can) attend. Please leave a phone number, preferably with text capabilities, so I can give you ample warning if the location changes. Please indicate in your email if your phone does not have text capabilities.

"The three most harmful addictions are heroin, carbohydrates and a monthly salary."
--Nassim Taleb

08.10.10

for time

95lb/65lb overhead squats X 15
run 400 meters
95lb/65lb barbell thrusters X 15
run 400 meters
95lb/65lb overhead squats X 15
run 400 meters
95lb/65lb barbell thrusters X 15

"It's not the long walk home that will change this heart
but the welcome I receive with every start."

-"Roll Away Your Stone"
Mumford and Sons

08.09.10

5 rounds for times

7 reps deadlift @ 185lbs/105lbs
14 dumbbell swings @ 55lbs/35lbs
21 box jumps
rest 90 seconds

ME Workout for the Week Ending 08.14.10

A)overhead press 3-3-3-3-3;rest 120 seconds between sets
B)supinated weighted pull-ups 3-3-3-3-3;rest 120 seconds between sets

Palms face you on the pull-ups. Work on unweighted pull-ups if your max is less than 10.

08.05.10

3 rounds for time

run 400 meters
135lb/75lb power clean X 15
pull-ups x 20

08.04.10

A) On the minute every minute for 10 minutes, perform 1 Turkish get-up on the right, one on the left and rest the balance of the minute. Men=45lbs, Women=25lbs.

B) 4 rounds
30 unbroken squats
30 seconds accumulated in an L-Sit

08.03.10

70lb/55lb dumbbell swings X 21
burpees X 9
double unders X 50
70lb/55lb dumbbell swings X 15
burpees X 15
sit-ups X 50
70lb/55lb dumbbell swings X 9
burpees X 21
double unders X 50

08.02.10

A) 4 rounds
30 second maximum touches on indoor shuttle
AMRAP supinated strict pull-ups
rest 90 seconds

B) 60 dumbbell thrusters for time--M=20lb dumbbells W=15 lb dumbbells

ME Workout for the Week Ending 08.07.10

A) Find your 1 rep max for the clean and jerk. Both the power clean and squat clean are acceptable. Record this for later use.
B) deadlift X 1-1-1-1-1; rest 120 seconds between each set

"Christianity, if false, is of no importance, and if true, of infinite importance. The only thing it cannot be is moderately important."

-C.S. Lewis

07.29.10

3 rounds for time

run 400 meters
55lb/35lb dumbbell swing x 21-unbroken
burpees X 15-unbroken

07.28.10

5 rounds for times

handstand push-ups on steps/blocks X 9
jumping lunges x 30 (unbroken)
rest 90 seconds

Focus on maintaining straight legs on the handstand push-ups.

07.27.10

for time

run 400 meters
deadlift x 21 @ 225lbs/185lbs
run 400 meters
deadlift X 15 @ 225lbs/185lbs
run 400 meters
deadlift X 9 @ 225lbs/185lbs
100 double unders

07.26.10

3 rounds for times

25 walking lunge steps with a 45lb (men) or 25lb (women) plate overhead
50 squats
25 pull-ups
rest 90 seconds

ME Workout for the Week Ending 07.31.10

A) front squat 5-5-5; rest 120 seconds between sets
B) power snatch 2-2-2-2-2; rest 120 seconds between sets
C) toes-to-bar or knees-to-elbows AMRAP in 20 seconds; rest 40 seconds X 4

Thoroughly warm-up and go through a few sets of the Burgener warm-up w/pvc and the bar.

"I fled Him down the nights and down the days;
I fled Him down the arches of the years;
I fled Him down the labyrinthine ways
Of my own mind; and in the midst of tears
I hid from Him, and under running laughter."
-The Hound of Heaven http://poetry.elcore.net/HoundOfHeavenInRtT.html
Francis Thompson (1859-1907)

Trial By Fire

If you are interested in exploring and possibly training for organized CrossFit competition, email me at tpgbr1@yahoo.com. Those of you who spoke with me after the workout this week don't need to shoot me an email.

T-shirts

Email me at tpgbr1@yahoo.com with your t-shirt size if you are interested in purchasing one of the very first Proving Ground t-shirts. I hope to have them ready in a couple of weeks. They will not look like the shirt pictured, but they will make you stronger and more popular.

07.22.10

A. In 3:30-run 400 meters
AMRAP 70lb/55lb dumbbell swings X sets of 15, unbroken
rest 90 seconds
B. In 3:30-run 400 meters
AMRAP sets of 25 sit-ups, unbroken
rest 90 seconds
C. In 3:30-run 400 meters
AMRAP sets of 25 squats, unbroken
rest 90 seconds
D. In 3:30-run 400 meters
AMRAP sets of 10 box jumps @ 24inches, unbroken

You must rest at least 5 seconds between each unbroken set.

07.21.10

3 rounds for time

75lb/45lb overhead squat X 25
pull-ups X 25
double unders X 50

07.20.10

A. In 12 minutes, work to a heavy (not 1RM) power clean.
B. With a continuously running clock, perform 2 burpees the first minute, 4 burpees the second minute, etc. until you are unable to perform the required number of burpees in the time allowed. Increase by two burpees each minute.

If you reach-
round 10 or under--run 800 meters
round 11-15--run 400 meters
round 16 and up--run 250 meters (billboard and back)

07.19.10

A. run 250 meters (billboard and back) X 4; rest 60 seconds between sets
B. AMRAP handstand push-ups X 4; rest 60 seconds between sets
C. accumulate 60 seconds in an L-sit (use as many sets as necessary)

ME Workout for the Week Ending 07.24.10

A)deadlift 3-3-3, rest 120 seconds between sets
B)power clean 2-2-2-2-2, rest 120 seconds between sets

Remember, take a few progressively heavier sets to warm-up. If you hit the prescribed rep number on a given weight, increase the weight for the next set. If you miss, keep the weight the same for the next set or decrease-your call.

07.15.10

for time

50 pull-ups
800 meter run
50 hyper push-ups
800 meter run
50 hands-to-floor sit-ups
800 meter run

07.14.10

AMRAP in 17 minutes

135lb/75lb split jerk X 5
20 walking lunge steps

07.13.10

A) 70lb/45lb 1 arm dumbbell snatch X 5 each side X 5 rest 60 seconds
B) supinated strict pull-ups X 15 X 3 sets rest 60 seconds
C) maximum box jumps to a 24inch box in 60 seconds X 3 rest 60 seconds

07.12.10

for time

run 400 meters
70lb/50lb goblet squat X 25
run 400 meters
70lb/50lb goblet squat X 20
run 400 meters
70lb/50lb goblet squat X 15
run 400 meters
70lb/50lb goblet squat X 10

ME Workout for the Week Ending 07.17.10

A)overhead press X 5-5-5, rest 120 seconds between sets
B)push-jerk X 2-2-2-2-2-2-2 on the top of the minute

Keep the push-jerk light and focus on speed and form.

07.08.10

21-15-9

155lb/95lb power clean
burpees

Bear crawl 1 lap between sets.

07.07.10

3 rounds for time

60 squats
60 double unders
60 push-ups
60 sit-ups

07.06.10

A)2 rounds for time

25 pull-ups
15 deadlift reps @ 225lbs/155lbs
10 dumbbell swings @ 70lbs/55lbs

rest 2 minutes after the second round

B)250 meter sprint (to the billboard & back) X 4--60 seconds rest b/t sets

07.05.10

A) 650 meter run X 2--90 seconds rest between intervals

B) 2 rounds for completion
25 handstand push-ups-rest 5 breaths
10 broad jumps for maximum distance-rest 5 breaths
25 v-ups-rest 5 breaths

ME Workout for the Week Ending 07.10.10

A. back squat 5-5-5 rest 180 seconds between sets
B. snatch 2-2-2-2-2-2-2 on the minute

Emphasize speed and form on the snatch. The clock keeps running and you perform two reps @ the top of each minute, resting the balance of the minute.

07.01.10

3 rounds for time

400 meter run
50 sit-ups
25 pull-ups

06.30.10

5 rounds for time
105lb/75lb sumo deadlift high-pull X 11
burpees X 15

06.29.10

for time

800 meter run
50 lunges with a 55lb dumbbell (goblet style)
50 dumbbell swings with a 55lb dumbbell
50 pull-ups
800 meter run

06.28.10

for times

25 box jumps-24inch box
115lb/75lb front squat X 15
rest 2 minutes
50 push-ups
115lb/75lb front squat x 15
rest 2 minutes
100 double unders
115lb/75lb front squat X 15

ME Workout for the Week Ending 07.03.10

A)deadlift 5-5-5 rest 120 seconds between sets
B)barbell split jerk 5-5-5 rest 120 seconds between sets
C) glute ham developer sit-ups 12-12-12 rest 60 seconds between sets

06.26.10

special training

for time
50 pull-ups
800 meter run
50 handstand push-ups
800 meter run
50 deadlifts @ 225lbs/155lbs
800 meter run
50 dumbbell thrusters @ 35lb/20lb dumbbells
800 meter run
100 double unders/100 sit-ups
800 meter run
50 pull-ups
800 meter run

Goodbye, Paul!

Please join us as we send Paul off in style at Kona Grill in Perkins Rowe this Friday, June 25 @ 7:30 PM. Also, I am planning to perform an "inner fortitude" workout this Saturday around 11 AM. I won't be providing much coaching during the actual workout as I will be participating myself. If you would like to join me, email me @ tpgbr1@yahoo.com.

06.23.10

4 rounds for completion (not timed)

205lb/135lb snatch grip deadlift X 5
55lb/35lb dumbbell swing X 15 (unbroken)
plank of choice-60 seconds

06.22.10

3 rounds for completion (not timed)

run 400 meters @ 80%
15 hyper push-ups
15 pull-ups
rest 60 seconds

06.21.10

Remember, this week is an unloading week.

3 rounds for completion (not for time)
20 dumbbell thrusters @ 35lbs/20lbs
2 laps bear crawl there, crab crawl back
rest 90 seconds

After the last rest period...

AMRAP double unders in 5 minutes.

ME Workout for the Week Ending 06.26.10

A)barbell thruster 3-3-3-3-3 rest 120 seconds between sets, keep it LIGHT and FAST
B)ankles-to-bar or knees-to-elbows 12-12-12 rest 60 seconds between sets
C)weighted back extensions (w/a plate) 12-12-12 rest 60 seconds between sets

This is an unloading week. Do not go heavy on the thrusters.

"Do not be anxious about anything, but in everything, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus."

Philippians 4:6-7

Tough Mudder

A tattoo is offered to all finishers!

06.17.10

75 double unders
75 hands-to-floor sit-ups
run 400 meters
50 double unders
50 hands-to-floor sit-ups
run 400 meters
25 double unders
25 hands-to-floor sit-ups
run 400 meters

06.14.10

Sorry it's out of order.

2 rounds for time

tire flip w/jump through X 10
1/2 bodyweight dumbbell farmer's carry to the end of the gravel and back to start line
run 400 meters
1 arm dumbbell snatch w/ one of the dumbbells X 12 each side (touch and go)

06.16.10

For individual modality times--

A) 50 box jumps on a 24 inch box-rest 90 seconds
B) run 800 meters-rest 90 seconds
C) 70lb/55lb dumbbell swing X 50-rest 90 seconds
D) 50 burpees

06.15.10

3 rounds for times

run 650 meters
15 handstand push-ups
15 front squats @ 135lbs/95lbs
Rest 90 seconds between each round.

ME Workout for the Week Ending 06.19.10

A)deadlift--3 sets of 3 w/2 minute rest between sets
B)hang squat clean--3 sets of 3 w/2 minute rest between sets

06.10.10

for time
225lb/185lb deadlift X 21
50 double unders
225lb/185lb deadlift X 15
50 push-ups
225lb/185lb deadlift X 9
50 double unders/50 push-ups

Mat Lalonde and Paleo Nutrition

Here is a concise write up about Mat Lalonde and the Paleo way of eating:
http://life.nationalpost.com/2010/06/10/qa-mat-lalonde-discuss-the-paleo-diet/

This is a great way to introduce the "why" behind the nutrition prescription of The Proving Ground.

Jordan and Pendo's Super Big Crazy Fiesta!

Where: La Carreta on Bluebonnet
When: Friday, June 11 around 7
Why: Jordan is bonafied (he graduated) and Pendo is taking the long route to the midwest.

Directions:
http://maps.google.com/maps?f=q&source=s_q&hl=en&geocode=&q=9828+Bluebonnet,+Baton+Rouge,+LA+70810&sll=30.453409,-90.811615&sspn=0.737521,1.234589&ie=UTF8&hq=&hnear=9828+Bluebonnet+Blvd,+Baton+Rouge,+East+Baton+Rouge,+Louisiana+70810&ll=30.357083,-91.10884&spn=0.003694,0.009624&t=h&z=17

06.09.10

In 12 minutes...

Beginning with the first weight, perform 3 repetitions of a barbell thruster with each weight until you reach the end of the weight list or you fail. Rest as long as you need keeping in mind you have only 12 minutes to go as far down the line as you can.

All weights in pounds.

men 45, 65, 75, 95, 115, 135, 155, 185
women 35, 55, 75, 85, 105, 115, 135, 155

rest 4-5 minutes

Perform the following runs in the time allowed. You must rest with any time remaining.

In-
2 minutes-run 250 meters (billboard)
4 minutes-run 400 meters
6 minutes-run 800 meters
4 minutes-run 400 meters
Run 250 meters (billboard) and perform 25 burpees. Your score is your time from the start of the final 250 meter run to the completion of your final burpee.

06.08.10

for time

5 rounds of the couplet
70lb dumbbell swing X 7
burpees X 14

then immediately transition to-

run 800 meters
45lb overhead walking lunge, 50 steps
run aprox 25o meters (billboard & back) with the 45lb plate
50 sit-ups

06.07.10

4 rounds for work time

15 box jumps (24inch/18inch box)
run 400 meters
15 pull-ups
Rest 90 seconds between rounds.

ME Workout for the Week Ending 06.12.10

front squat 3-2-1-1-1 rest 2 minutes between sets
power snatch + overhead squat X 2-2-2-2-2 rest 2 minutes between sets

For the snatch work, perform 1 power snatch and, keeping the bar locked out above the head, perform 1 overhead squat. Repeat the sequence for your second rep then rest 2 minutes. Focus on speed and form on the snatch and full range of motion and control on the overhead squat.

In Search of the Perfect Human Diet

Here is a link to a trailer for CJ Hunt's documentary:

http://www.perfecthumandiet.us/film_demo.htm

06.03.10

A)In 10 minutes, work to a tough (but not 1RM) single clean and jerk.

B)For Time
35lb dumbbell (each side) hang squat clean and jerk X 50
*Beginning with the first minute, perform 4 burpees every minute on the minute. Resume the clean and jerk after you finish the burpees.

C)6 rounds of Tabata sit-ups

06.02.10

for time

run 650 meters
10-9-8-7-6-5-4-3-2-1 repetitions of-
70lb goblet squat
pull-ups
run 650 meters

06.01.10

A1)accumulate 30 seconds in an L-Sit
A2)25 hyper push-ups (focus on perfect form and range of motion-NOT speed)
Repeat A1 and A2 for 3 total rounds with 1 minute rest between each round. This is not a timed evolution.

rest 2 minutes

B)3 rounds for time
55lb dumbbell snatch X 10 each side
50 double unders

05.31.10

5 rounds for total work time (not including walk)

14 burpees w/lateral jump over step
sprint 125 meters
walk back to start line

ME Workout for the Week Ending 06.05.10

overhead press 3-3-3 rest 2:00 between sets
power clean 1-1-1-1-1 rest 2:00 between sets
knees-to-elbows or toes-to-bar 12-12-12 rest 1:00 between sets

Starring John Godbee

Here is a picture with Kellan Lutz playing a supporting role in John's new film. It also features Samuel L. Jackson.

Also on the movie front, here is a clip of Matthew Modine's 80s classic Vision Quest. It's a very cool wrestling movie. Here, the antagonist is doing our type of training.

05.27.10

A) 10 minutes of handstand/hand walking practice

B)for time
15-12-9 reps
275lb/185lb deadlift
135lb/95lb thrusters

rest at least 2 minutes

C) for time
30 box jumps on a 24inch box

05.26.10

for total work time

run 800 meters
25 pull-ups
rest 60 seconds
run 400 meters
35 pull-ups
rest 60 seconds
run 800 meters
25 pull-ups

Record your time for each run/pull-up combo.

05.25.10

3 rounds for time

hyper push-ups X 30
135lb/95lb squat clean X 15
hands-to-floor sit-ups X 30

05.24.10

4 rounds for total work time

400 meter run
70lb/55lb dumbbell swings X 15 (unbroken)
tire flips X 10

Rest 60 seconds between rounds.

ME Workout for the Week Ending 05.29.10

snatch grip deadlift 3-3-3 (rest 2 minutes between sets)
snatch development sequence
2 power snatches + 3 overhead squats X 5 (rest 2 minutes between sets)

Each set of the power snatch/OH squat combo looks like power snatch, power snatch then three overhead squats without putting the barbell down.

05.20.10

A) 10+ minutes of overhead squat practice w/ sets of 5 repetitions

B) for time
400 M run
95lb/65lb overhead squats X 30
650 M run (parking lot + billboard)
95lb/65lb overhead squats X 20
800 M run
95lb/65lb overhead squat X 10

Today (Friday) Jordan graduates from LSU. I have known Jordan for around seven years. During this time, it has been a real blessing to watch as he has matured into the intelligent, dedicated and principled servant of God he is today. I am so very proud of him and honored to call him my friend.

Congratulations, Jordan!

05.19.10

21-15-9 reps for time

155lb/95lb power clean
handstand push-ups

05.18.10

for time

25 burpees
run 650 meters
70lb/50lb goblet squats X 25
double unders X 25
20 burpees
run 400 meters
70lb/50lb goblet squats X 20
double unders X 20
15 burpees
run 250 meters
70lb/50lb goblet squats X 15
double unders X 15

05.17.10

4 rounds for completion

sprint aprox 125 meters (start @ the billboard,sprint to the back line)
17 unbroken pull-ups
aprox 20 meter farmer's carry w/ weight equaling bodyweight
walk back to the billboard

ME Workout for the Week Ending 05.22.10

front squat 3-3-3 rest 3 minutes between sets
hang squat clean 2-2-2-2-2 rest 3 minutes between sets

"...and offer the parts of your body to Him as instruments of righteousness."
Romans 5:13

Epigenetics

The way you move, eat and even think affects the expression of your genes. The reason I prescribe the movement, activity and eating patterns I do is because I have found these patterns to lead to the most favorable expression of ones genetic profile. Health has little to do with calories, target heart rate, etc. We want to turn the "good" genes on and leave the "bad" genes off.

The identical twins above have expressed their genetics in very different ways through their eating and movement patterns.

We are not slaves to our heredity.

05.13.10

3 rounds for time

225lb/135lb deadlift X 21
800 meter run
push-ups x 40

05.12.10

for total work time

400 meter run
25 pull-ups
135lb split jerk X 15
burpee with a lateral jump over obstacle X 25

Rest 2:00 and repeat the entire sequence in reverse order. Record both of your times.

He's 71 Years Old

John Maulkin performs 15 standing roll outs. Impressive.

05.11.10

21/42-15/30-9/18 reps for time of...

115lb/80lb sumo deadlift high-pull
v-ups

**First round looks like 21 sdhps, 42 v-ups.

rest 2:00

30 reps for time
40lb (each hand) dumbbell hang squat clean

05.10.10

3 rounds for total work time

21 knees-to-elbows
400 meter run
15 handstand push-ups

rest 2 minutes between rounds

ME Workout for the Week Ending 05.15.10

deadlift 5-5-5 rest 3:00 b/t sets
barbell thruster 2-2-2-2-2-2 (dynamic effort)-every minute on the minute for the 6 sets

The deadlifts should be for heavy sets of 5. The thrusters need to be light and VERY explosive-think 60% of your estimated thruster max.

Saw this on CF Endurance. Chris Solinsky weighs in @ 160lbs. Definitely not your typical elite 10ker. There is hope for American running.

05.06.10

3 rounds for time
135lb front squat X 15
double unders X 25

rest 2 minutes

AMRAP 6:00
1 length (aprox 10 meters) walking lunges
25 sit-ups

05.05.10

In 10 minutes, work to a heavy 1 rep power clean.

rest 2 minutes

amrap 14 minutes
15 burpees
15 pull-ups

05.04.10

for time

run 800 meters
115lb (men)/85lb (women) barbell thruster X 9
run 650 meters
115lb/85lb barbell thruster X 15
run 400 meters
115lb/85lb barbell thruster X 21

05.03.10

With a continuously running 4 minute clock, perform 4 rounds of:

400 meter run
21 dumbbell swings @ 55lbs

Your score is the sum of the time remaining in each round in seconds. The higher the score, the better.

ME Workout for the Week Ending 05.08.10

overhead press 3 sets of 5 reps-rest 2:00 between sets
power snatch 5 sets of 3 reps-rest 2:00 between sets

Keep the power snatch light and fast. Your goal here is a FAST movement with absolutely no press at the top. Record the weight used for future reference.



"...for every animal of the forest is mine, and the cattle on a thousand hills." Psalm 50:10

04.29.10

for time

50 squats
20 pull-ups
40 squats
20 pull-ups
30 squats
20 pull-ups
20 squats
20 pull-ups
10 squats
20 pull-ups

04.28.10

In 20 minutes perform

15-12-9
250lb deadlift
55lb 1 arm push-press

After you have completed all reps of the weightlifting couplet, perform the following couplet with the balance of the 20 minutes:

AMRAP
billboard run
10 burpees

Your score for the workout is the number of rounds/round fractions of run/burpees you complete.

It's 15-12-9 push-presses each side.

04.27.10

for time

25 pull-ups
1 shuttle run
10 tire flips
800 meter run
10 tire flips
1 shuttle run
25 pull-ups

then...

50 v-ups (not timed)

04.26.10

4 rounds for total work time

15 box jumps w/a 24inch box
20 goblet squats @ 70lbs
25 push-ups
15 dumbbell swings @ 70lbs
rest 60 seconds

ME Workout for the Week Ending 05.01.10

We will be changing things up a bit for the next ME cycle. Each workout will have a slow lift and a "quick" lift. We will not be using Wendler's 5-3-1 for this cycle. The first movements are:

front squat
5-5-5 rest 3 minutes between sets
power clean
3-3-3 rest 3 minutes between sets

Perform a few (3 or more) sets of warm-ups for the movement. Next, perform your first work set with a weight you feel will be challenging but doable. If the lift is successful @ the prescribed rep range, add 10 lbs to the next set. If the lift is not successful @ the prescribed range, decrease the weight for the next set. Repeat this process for the third set.

04.22.10

3 rounds for total work time

400 meter run
21 unbroken burpees
15 unbroken pull-ups
rest 2:00

04.21.10

for time

135lb power clean X 20
24inch box jump x 10
double unders X 25
135lb power clean X 15
24inch box jump X 10
double unders X 25
135lb power clean X 10
24inch box jumps X 10
double unders X 25
135lb power clean X 5
24inch box jumps X 10
double unders X 25

I found this video of Marc Herremans on Ross Enamait's site

http://rosstraining.com/blog/

Marc was a contender for the Ironman World Championship in Hawaii after finishing 6th in 2001. In 2002 he suffered an accident which left him paralyzed below the chest. He began training three months after his accident and competed as a wheelchair competitor the following year. He competed every year thereafter until he won in 2006.

04.20.10

6 rounds for total work time
run 400 meters
30 squats

Rest 1 minute after rounds 1, 3 and 5. Rest 2 minutes after rounds 2 and 4.

04.19.10

for time

25 L pull-ups
3 laps bear crawl
25 strict pull-ups
50 v-ups
25 kipping pull-ups

then...

plank practice

ME Workout for the Week Ending 04.24.10

De load for all movements. We will begin a new cycle next week.

back squat
40% X 5
50% X 5
60% X 5

overhead press
40% X 5
50% X 5
60% X 5

deadlift
40% X 5
50% X 5
60% X 5

04.15.10

for completion (not time)

55lb dumbbell clean and jerk
1-2-3-4-5-6-7-8-9-10
95lb power snatch
10-9-8-7-6-5-4-3-2-1

The clean and jerk reps refer to the prescribed reps on each side. Round 1 is 1 c&j right side, 1 c&j left side, 10 snatches.

04.14.10

for time

55lb 1 arm dumbbell snatch X 50 (total reps)
pull-ups X 50
800 meter run
tire flip X 25
double unders X 50
400 meter run

04.13.10

4 rounds for total work time

135lb front squat X 15
burpees X 25
sit-ups X 35
rest 90 seconds

04.12.10

3 rounds for time

400 meter run
15 dumbbell push-press reps @ 40lbs each hand
21 pull-ups

Rip on Doug Young

I'm on a Rip kick these days.

Please excuse the salty language in this clip. I first came across this on the 70s Big website. Vintage Rip.

ME Workout for the Week Ending 04.17.10

deadlift
75% X 5
85% X 3
95% AMRAP

Here's the first part of an interview Mark Rippetoe did with John Welbourn of CrossFit Football. Turns out NFL strength and conditioning programs may not be all that great. Forgive Rip for the awful intro music and awkward set design. He's still a legend.

Starting Strength Series -- John Welbourn (Pt 1) from stef bradford on Vimeo.

04.08.10

for time

55lb goblet squat X 50
then...
10-9-8-7-6-5-4-3-2-1
pull-ups
dumbbell swings w/55lb dumbbell
then...
800 meter run

04.07.10

5 rounds for time
75lb power snatch X 12
burpees X 15

Strong Kids

TPG will participate in the Strong Kids fundraiser this Saturday, April 10. Join us for a workout at 10 AM this Saturday for a $25 donation to the Strong Kids campaign.

04.06.10

2 rounds for total work time
run 400 meters
95lb overhead squat X 25
run 400 meters
rest 90 seconds

04.05.10

21-15-9 repetitions for time

135lb power clean
24inch box jump
explosive push-ups

ME Workout for the Week Ending 04.10.10

back squat
75% X 5
85% X 3
95% X AMRAP

overhead press
75% X 5
85% X 3
95% X AMRAP

04.01.10

5 rounds for total work time

275lb deadlift X 7
tire flips X 5
billboard run (aprox 250 meters)
25 double unders
rest 90 seconds

The War on Fat

Here is an article I found from Mark's Daily Apple:

http://www.slate.com/id/2248754

It's a short piece and I recommend reading the whole thing. Actually,I wish every nutritionist and MD would read this article and Good Calories, Bad Calories by Gary Taubes http://www.amazon.com/Good-Calories-Bad-Gary-Taubes/dp/1400040787. Here is a VERY telling segment toward the end:

Will this new research on fat and carbs will be reflected in the 2010 Dietary Guidelines? According to Meir Stampfer, a Harvard professor of nutrition and epidemiology who worked on the 2000 guidelines, scientists on this year's committee know perfectly well what the evidence says. But few researchers want to shake the status quo or risk confusing the public. Robert Post, deputy director of the U.S. Department of Agriculture Center for Nutrition Policy and Promotion, admits that when it comes to nutritional recommendations, "simple messages, few messages, targeted messages, are very important." Ultimately, then, policymakers have to choose between keeping the message consistent and actually getting it right.

So instead of an admission that the lipid hypothesis-dietary fat is bad and kills you so eat more carbs- is based on bad science and wrong, the USRDA doesn't want to confuse people by telling them the truth. This really confirms my extreme apprehension of the government having any say in my personal health decisions. Well, this and the condition of the roads.

Murph 04.03.10

We will perform the workout Murph this Saturday, April 3 at 11:00 AM at Episcopal High School. The workout is one of the CrossFit hero workouts. It consists of the following:

run 1 mile
100 pull-ups
200 push-ups
300 squats
run 1 mile

Here is a link to the CrossFit WOD FAQs:
http://www.crossfit.com/cf-info/faq.html#WOD0
Scroll down to the hero workouts and go to Murph to read more about it. Lt. Murphy's story is chronicled in the book Lone Survivor http://www.amazon.com/Lone-Survivor-Eyewitness-Account-Operation/dp/0316067598
-You may partition the rounds of gymnastic movements as you wish.
-If you have a 20lb weight vest, you are encouraged to wear it.
-Everyone is encouraged to participate. You may scale this workout if necessary.
-We will probably go out for lunch afterward.
-Please bring your own water.

Directions
-Episcopal is located on 3200 Woodland Ridge Ave. The zip is 70816.
-From 1-12 going east (towards Hammond):
-take the Sherwood Forest Exit
-turn right onto Sherwood Forest and turn a very quick left onto S. Harrells Ferry Rd
-go about 1 mile on S. Harrells Ferry
-turn right onto Woodland Ridge Blvd (just past the convenience store on the right)
-go .7 miles on Woodland Ridge Blvd.
-Episcopal is on the right
-drive past the school and take the first right onto Chapelwood
-take a right into the parking lot and go towards the Football stadium/track (we will be there)
-call me @ 288.7208 if you get lost

03.31.10

5 rounds for time

55lb dumbbell swings X 20 (unbroken)
115lb push-jerk X 10

03.30.10

for time

run 400 meters
25 handstand push-ups
run 400 meters
25 burpees
run 400 meters
25 handstand push-ups
run 400 meters
25 burpees

03.29.10

for time

50 goblet squats @ 75lbs
50 sit-ups
20 pull-ups
35 goblet squats @ 75lbs
35 sit-ups
20 pull-ups
20 goblet squats @ 75lbs
20 sit-ups
20 pull-ups

What's in a Name?

Here is a link to a fantastic post by Kurt Harris:

http://www.paleonu.com/panu-weblog/2010/3/28/the-only-reasonable-paleo-principle.html

ME Workout for the Week Ending 04.03.10

deadlift
70% X 3
80% X 3
90% X AMRAP (slight reset @ the bottom of each rep is ok)

03.25.10

2 rounds for total work time

run 800 meters
15 unbroken barbell thrusters @ 95lbs
rest 90 seconds
run 400 meters
25 pull-ups
rest 90 seconds

Once you pick the barbell up for the thrusters, you may only rest in the rack. Anything else constitutes a break and results in a restart of the thruster set. It is remarkable what you can do when you have to.

Paleo Football

http://sports.espn.go.com/espn/page2/story?id=5021601

03.24.10

10-9-8-7-6-5-4-3-2-1 reps of 115 lb sumo deadlift high-pull
Perform 15 push-ups between each set of sdhps and after the last sdhp rep.

03.23.10

5 rounds for time

run 400 meters
95lb overhead squat X 10
v-ups X 20

03.22.10

3 rounds for time

15 handstand push-ups
21 dumbbell swings @ 70lbs
42 double unders

ME Workout for the Week Ending 03.27.10

back squat
70% X 3
80% X 3
90% X as many reps as possible (AMRAP)

overhead press
70% X 3
80% X 3
90% X AMRAP

Old school CrossFit bottom to bottom Tabata squats w/ Annie.

Happy N.B.A.J.R.W.E!

I wish you the very best on NBAJRWE (National Buy a Jump Rope Week End)! Please support your local sporting goods store and buy a jump rope. Heck, buy two!

Now, watch as Buddy Lee teaches double unders.

03.18.10

3 rounds for total work time

25 burpees
25 pull-ups
25 1 arm dumbbell thrusters @ 25lbs
rest 2:00

Switch arms whenever you want on the thrusters. The number presented is the total number of thrusters each round, NOT 25 each side.

03.17.10

amrap in 20:00

135lb clean and jerk (ground to overhead anyhow) X 7
400 meter run

Some people paint. Some people sing. Some people move.

03.16.10

for time

20 meter tire flip
50 push-ups
50 dumbbell swings @ 55lbs
billboard dumbbell carry
run 400 meters
50 double unders

03.15.10

3 rounds leaving every 5:00

billboard run
50 squats
50 sit-ups

The clock keeps running. You may rest with whatever you have left of the 5:00.

ME Workout for the Week Ending 03.20.10

deadlift (using new max %)
65% X 5
75% X 5
85% X 5

03.11.10

for time

50 1 arm snatches @ 55lbs (50 total--NOT each side)
50 goblet squats @ 55lbs

Perform 4 burpees @ the beginning of each minute (including the first), then resume you snatches/goblet squats.

Then...

turkish get-up practice

03.10.10

for time

35 box jumps, 25inch box

3 rounds
25 pull-ups
25 hyper push-ups

35 box jumps, 25inch box

03.09.10

21-15-9

225lb deadlift
50lb (each side) dumbbell thruster
95lb sumo deadlift high-pull

**The athlete may perform the movements in any order he/she wants. Once you start a movement, you must perform the prescribed reps in that movement before transitioning to a different movement.

03.08.10

3 rounds for time

11 flying burpees to cone target (4-5ft)
30 1 arm weighted overhead walking lungs w/a 30lb dumbbell

rest 2:00

60 v-ups for time

ME Workout for the Week Ending 03.13.10

Add 10lbs to your starting numbers (approximate 1 rep max) for the back squat and deadlift. Add 5 lbs to the starting number for your overhead press. These will be your new weights from which you will derive your work set percentages. Remember to use 90% of your new 1RM. For example:


back squat max last cycle=300lbs (90% is 270lbs)
back squat this cycle=300lbs + 10lbs = 310lbs (90% is 279lbs--round to 280lbs)


Same strength moves this cycle. We will probably change this for the next cycle. I may throw a little o' lift work into these workouts when appropriate.


back squat
65% X 5
75% X 5
85% X 5 or AMRAP if you have a spotter

overhead press
65% X 5
75% X 5
85% X AMRAP


Take a look at this post if this is your first strength cycle:http://tpgbr1.blogspot.com/2010/01/me-workout-for-week-ending-011610.html
Email me with questions @ tpgbr1@yahoo.com.

03.04.10

3 rounds for total reps
AMRAP in 2:00 of weighted burpees w/ 20lb dumbbells (each hand)
AMRAP pull-ups
rest 2:00

03.03.10

3 rounds for time

225lb deadlift X 15
pull-ups X 20
double unders X 20

03.02.10

snatch practice
then...

50 push-ups
50 squats
10 hspus
50 squats
50 push-ups
25 squats
10 hspus
25 squats

03.01.10

max rounds in 15:00

135lb power clean X 4
sit-ups X 15

then...

tabata double unders or tuck jumps

ME Workout for the Week Ending 03.06.10

40% X 5
50% X 5
60% X 5

light and fast

02.24.10

21-15-9 reps for time

115lb power clean and jerk
pull-ups

02.23.10

for time

50 tuck jumps
50 1 arm push-jerks @ 55lbs
50 walking lunges
50 dumbbell swings @ 55lbs
50 burpees

02.22.10

3 rounds for total work time

50 squats
17 handstand push-ups
20 pull-ups

rest 2:00 after each round

ME Workout for the Week Ending 02.27.10

Unloading

back squat

40% X 5

50% X 5

60% X 5

overhead press

40% X 5
50% X 5

60% X 5

15-12-9

pull-ups

burpees

Your goal is to perform the short metcon without breaks.

The early AM Max Effort workout with Jordan is cancelled this Friday, February 26.

02.18.10

5 rounds for total work time

shuttle run
95lb thrusters x 10
push-ups X 25

rest 90 seconds between each round

02.17.10

for time

95lb SDHP X 25
double unders X 50
sit-ups X 25
95lb SDHP X 20
double unders X 40
sit-ups X 25
95lb SDHP X 15
double unders X 30
sit-ups x 25
95lb SDHP X 10
double unders X 20
sit-ups X 25

02.15.10

w/Jordan

3 rounds for time

50 squats
8 power cleans @ 135lbs
shuttle run
2 laps bear crawl

ME Workout for the Week Ending 02.20.10

deadlift
75% X 5
85% X 3
95% X as many reps as possible

-slight re-grip @ the bottom is OK (no more than 2-3 seconds)
-next week is a "de-load" week

02.11.10

for time

50 burpees
50 pull-ups

rest at least 2:00

AMRAP box jumps in 1:00

02.10.10

for time
25 hspus
50 jumping lunges
25 dumbbell swings @ 70lbs
20 hspus
35 jumping lunges
20 dumbbell swings @ 70lbs
15 hspus
20 jumping lunges
15 dumbbell swings @ 70lbs

Art DeVany

Art's at it again--

http://arthurdevany.com/articles/20100209

His book will soon be released.

02.09.10

MRI 10:00
1 lap bear crawl
25 squats
20 v-ups

rest at least 5:00

as many reps as possible (AMRAP)
95lb hang squat clean
The set is terminated when the weight touches the floor.

TPG Challenge #1

Here are the events for the first TPG Challenge:

back squat 3 rep max
overhead press 3 rep max
power clean 2 rep max

for time
parking lot (aprox 400m run)
225lb deadlift X 15
parking lot (aprox 400m run)
25 burpees
25 pull-ups
parking lot (aprox 400m run)
225lb deadlift x 15

Notes-

After you complete warm-up sets, you have no more than three attempts to find your 2 and 3 RMs for the 3 weightlifting movements.

The three weightlifting movements must be completed in 30 minutes.

You may take a 10 minute break between the weightlifting component and the metabolic component if you wish.

Record your records on the lifts and the metabolic portion for comparison.

Scale everything as needed.

02.08.10

w/Jordan

1-10 for time
75lb goblet squat
clapping push-ups
obstacle jumps

rest 2:00

50 sit-ups for time

ME Workout for the Week Ending 02.13.10

back squat
75% X 5
85% X 3
95% X as many reps as possible

overhead press
75% X 5
85% X 3
95% X as many reps as possible

A Caveman on Colbert

Here's a funny little video on the NYC caveman:
http://www.colbertnation.com/the-colbert-report-videos/263270/february-03-2010/john-durant

The Barefoot Professor

Thinking about ditching those running shoes? Watch this--

http://www.youtube.com/watch?v=7jrnj-7YKZE

02.04.10

23-17-9 reps for time

busters w/ 30lb dumbbells
pull-ups
double unders

Trailer Needed

Thanks to Juan, we have secured a few tractor tires. If you have a trailer and would be willing to make a short trip to Lafayette to get them, please email me at tpgbr1@yahoo.com.

02.03.10

3 rounds for time

115lb sumo deadlift high-pull X 15
tuck jumps X 25

rest a while

5-1 or 10-1 unbroken dead hang pull-up ladders

02.02.10

3 rounds for time

35 walking lunge steps w/a 45lb plate
25 burpees
20 pull-ups

Intro Session

The next intro session will take place on Saturday, February 13 at the Southside YMCA. We will start @ 12 PM and finish about 1:30 PM. This is a requirement for new members who have not attended an intro session. The cost is $25.

Please email me at tpgbr1@yahoo.com if you plan to attend. The class is limited to 5 participants. I will email you with a confirmation notice and resource material. Please bring a notebook and pen.

02.01.10

w/Jordan
for time

20 handstand push-ups
21 power cleans @ 135lbs
20 handstand push-ups
15 power cleans @ 135lbs
20 handstand push-ups
9 power cleans @ 135lbs

rest 2:00

50 double unders for time

ME Workout for the Week Ending 02.06.10

deadlift
70% X 3
80% X 3
90% X As many reps as possible
--touch and go
--no rest @ the bottom
--rest @ the top is ok

All percentages based on 90% of 1 rep max.

01.28.10

3 rounds for time

6ft broad jump X 15
pull-ups X 25
95lb overhead squat X 15
hyper push-ups X 25

Rest precisely 1:00 between rounds.

01.27.10

for time

185lb snatch grip deadlift X 15
burpees X 21
double unders X 21
185lb snatch grip deadlift X 12
burpees X 15
double unders X 15
185lb snatch grip deadlift X 6
burpees X 9
double unders X 9

then...
snatch low pull and overhead squat practice

Headlines

Here's a cool article Peggy sent me about women & strength training.
http://www.nytimes.com/2010/01/26/health/research/26exer.html

Jordan is planning to train @ Kennilworth Park this Saturday, January 30 @ 10AM. He is planning on pushing his car and invites all who are interested to join him.

When you have ten minutes, watch this:
http://www.youtube.com/watch?v=K-3yPrmmsrs&feature=related

01.26.10

for time

shuttle run
50lb 1 arm snatch X 21 each side
50lb 1 arm thruster X 9 each side
shuttle run
50lb 1 arm snatch X 15 each side
50lb 1 arm thruster X 15 each side
shuttle run
50lb 1 arm snatch X 9 each side
50lb 1 arm thruster X 21 each side

All snatches were power snatches.
All athletes used dumbbells.

Coming Soon--The Test

01.25.10

w/Jordan

maximum rounds in 20:00

10 overhead walking lunge steps w/a 45lb plate
15 dive bomber push-ups
8 reps of knees to elbows

ME Workout for the Week Ending 01.30.10

back squat
70% X 3
80% X 3
90% X as many as possible (not to failure)

overhead press
70% X 3
80% X 3
90% X as many as possible

Remember, these %s are based on 90% of your 1 rep max.

01.21.10

5 rounds for time

15 pull-ups
12 sumo deadlift high-pulls @ 95lbs
9 handstand push-ups

01.20.10

A) w/ a continuously running clock

Perform 2 goblet squats @ 70lbs and 4 push-ups the first minute. Increase these numbers by two each subsequent minute until you cannot complete the round's repetitions in the time allowed.

rest 2:00

B) w/ a continuously running clock

Perform 1 double under and 2 sit-ups the first minute. Increase these numbers by two each subsequent minute until you cannot complete the round's repetitions in the time allowed.

Your score may be listed in rounds and fractions of rounds (i.e. 7 rounds plus 5 double unders).

01.19.10

5 rounds for time

shuttle run
70lb dumbbell swings X 15
burpees X 15

01.18.10

w/Jordan

2 laps farmer's walk w/85lbs
21 thrusters @ 95lbs
2 laps farmer's walk w/85lbs
15 thrusters @ 95lbs
2 laps farmer's walk w/85lbs
9 thrusters @ 95lbs
2 laps farmer's walk w/85lbs

The farmer's walk is with an 85lb dumbbell in each hand.

ME Workout for the Week Ending 01.23.10

deadlift
65% X 5
75% X 5
85% X as many as possible w/good form (touch and go, you can rest @ the top but NOT at the bottom)

Make sure that you are using 90% of your 1 rep max for these calculations. Scroll down to last week's ME to see an explanation. Email me with questions @ tpgbr1@yahoo.com.

PaNu

A few weeks ago, I pointed to Robb Wolf's blog, www.robbwolf.com , as an excellent resource for nutrition information. Another blog that I follow regularly is PaNu by Kurt Harris, M.D. You will find a link here: http://www.paleonu.com/

It is always refreshing to find MDs who get it.

What you eat changes your life.

01.13.10

15-12-9 reps for time

275lb deadlift
50lb dumbbell thruster (100lb total)

01.12.10

maximum rounds in 10:00
overhead walking lunge w/a 45lb plate X 10
v-ups X 10

rest 2:00

maximum burpees in 3:00

rest 2:00

maximum double unders in 2:00

Paleo in the NY Times

Tanja found this article about Paleo stuff in the NY Times--

http://www.nytimes.com/2010/01/10/fashion/10caveman.html?pagewanted=1

I learned from Art Devany's blog that there was some misquoting going on in the story. That's kind of par for the course w/ the NY Times!

Never heard of the blood donation strategy. That's a bit weird!

01.11.10

w/Jordan

5 rounds for time
45lb dumbbell swings X 21
knees to elbows X 11

plank practice

Intro Session Saturday 01.16.10

I will offer an intro session this Saturday at 12:00 PM at Southside. An intro session is required within your first month of joining The Proving Ground. The cost is $25. We will cover the fundamental movements, methodology and nutrition. Please email me @ tpgbr1@yahoo.com if you would like to attend. The session lasts about 90 minutes. Don't worry, you can watch the Saints game!

01.07.10

for time

21 busters w/30lb dumbbells
42 double unders
15 busters
30 double unders
9 busters
18 double unders

rest at least 2:00

maximum reps of pull-ups

Busters
-standing position w/ dumbbells
-dumbbells down
-kick back
-perform push-up
-recover
-full squat clean
-immediately into a thruster

ME Workout for the Week Ending 01.16.10

This week marks the start of a new strength cycle. We will be using the 5-3-1 method popularized by Jim Wendler. This is a good linear program which uses an unload week (making it not so linear). For this cycle, we will focus on the back squat, deadlift and overhead press.

This week's lifts are back squat and overhead press. Your working weight will be based on 90% of your PR (or estimated PR) in the respective lifts. Make sure you warm-up thoroughly with at least 3 progressively heavier sets before you get to the work sets. All the other ME workout rules apply (2-3 minutes between sets, etc.).

back squat
65% X 5 (reps)
75% X 5
85% X 5 + (do as many as possible w/o going to failure)

overhead press
65% X 5
75% X 5
85% X 5+ (do as many as possible w/o going to failure)

So that's 3 work sets for each lift. Focus on taking it one rep at a time. Here's how you would determine your load for the back squat if your current PR is 300 lbs:

pr=300lbs
90% of pr=270lbs
65% of 270lbs = 175lbs X 5 (first work set)
75% of 270lbs = 205lbs X 5 (second work set)
85% of 270lbs = 230lbs X 5 (or as many as possible w/o going to failure)

Round the pounds as needed. If you are a newbie and have no earthly idea of where to begin weight-wise, email me @ tpgbr1@yahoo.com. Email me with any questions at the same address. You can perform both lifts in the same workout or break the session in two.