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