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