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