7.30.08

for time...

burpees X 10
run 900 meters
burpees X 20
run 600 meters
burpees X 30
run 300 meters

Trent, JJ, Dawn, Stephen, Peggy, Butch, Conrad, Chris, Doug, Joe, Jordan, Kyle

Schedule Reminder

Monday--Jordan is available for "unofficial" group training @ 6:30pm

Tuesday--6:30pm

Wednesday--6:30pm

Thursday--6:30pm

Due to a technicality, Monday workouts will not be labeled as official classes. However, little can be done to stop a group from spontaneously meeting to work out together. I plan to make it by some Mondays when I don't have my evening meeting.

If you want to train on Mondays, my advice is to do one of the following:

a) Jordan's workout
b) Max Effort for that week
c) Crossfit.com workout
d) Whatever you enjoy

If there is a demand, I will post a workout for Monday. Email me at tpgbr1@yahoo.com if you want this.

I am excited about the new schedule because of the increased flexibility it offers. The idea here is that this schedule will allow you more latitude in your training. It is not intended to push the idea that more is always better. I am not expecting to see everyone everyday. If you can handle that type of workload and remain happy and healthy, more power to you! Listen to your body. This stuff is strong medicine. It is intended to add to the quality and enjoyment of your life, not detract from it or become the center of it.

That was quite a ramble. I hope you get the picture.

Nutrition and Exercise

I've been meaning to post this for a while, but I keep forgetting (probably because I didn't write it down, Peggy). Here is a link to a post by Robb Wolf on Art DeVany's site. Robb is a research biochemist turned strength trainer. He knows his stuff.

The photos provided in his post and the accompanying explanation make a compelling case for the style of training we do combined with a paleo style way of eating. Notice I DID NOT say diet. Who the heck wants to be on a diet?

http://www.arthurdevany.com/2007/11/robb_wolfs_repo_1.html

Here's a link to Loren Cordain's site on paleo eating. He calls it a diet.

http://www.thepaleodiet.com/

7.28.08

maximum rounds in 20:00

sumo deadlift high pull X 11
handstand push-ups X 15
run 300 meters

Butch, Peggy, Joe, Brian, Dwayne, Stephen, Dawn, Doug, Jordan, Trent, JJ, Christina, Patty, Chris

It inspires me to watch such effort.

L-Sit!

Here is my niece Audrey practicing her L-sit. You should see her do burpees!

ME Workout for Week Ending 8.2.08

deadlift 3 X 1 (3 sets of 1 rep after thorough warm-up)

weighted dip 3 X 5 (3 sets of 5 reps)

Only add weight to the dip if you can perform more than 10 full dips with your body weight. That means below parallel to full extension on each repetition. If you cannot get at least 10, perform 3 sets of 1-5 reps with no extra weight. Do your best to avoid the gravitron.

deadlift videos

http://www.youtube.com/watch?v=WZX6OaLctfI

http://video.google.com/videoplay?docid=-6471592440240116425&q=deadlift+crossfit&ei=mUONSPjLMoamrwKM6ZH1CQ

New Schedule

Starting the week of August 4, 2008.

We will hold classes Tuesday, Wednesday and Thursday.

Start time will remain 6:30pm.

The last official Monday class (for a while) will be Monday, July 28.

The first Tuesday class will be August 5.

Questions? Call Charles @ 288.7208 or email @ tpgbr1@yahoo.com.

A Request

I am in the process of formulating the plan for the next step in the development of The Proving Ground. Important parts of this plan are the stories and feedback of the people who make up our group. That is where the request lies.

If you feel that you have benefited from what we do on Monday and Wednesday nights, I want to hear from you. Please write a short (anywhere from a paragraph to a page) little ditty about what you enjoy and/or have received from the training in which you have participated. If you would like to know more about why I would like this, email me at tpgbr1@yahoo.com and I'll give you the story. It's just not ready for public consumption on the blog.

The easiest way to get it to me is email tpgbr1@yahoo.com. Hand delivered at class is great too. Typed is best, handwritten is cool. There is no need to be overly formal. Perhaps something about your background (if you are comfortable). Just write from the heart.

Thank you all very much.

7.23.08

3 rounds for time

1/2 body weight dumbbell thrusters X 25
double unders X 25 (or 75 singles)

then...

partner mat pull for 3:00

**If you weigh 200 lbs, that means you would use 2 50 lb dumbbells for the thrusters. Remember, that is the rx, do what you can with what you've got.

Happy Birthday JJ!

Dwayne, JJ, Peggy, Stephen, Dawn, Danielle, Emile, Doug, Chris, Brian, Joe

Guns n Hoses

By the way, the Spillway Classic trail run on Sunday was a blast. There are three main reasons for this:

1) They played the National Anthem. This was the first race I have ever participated in where they did this. It was excellent.

2) Once all 1,400 of us were lined up on the levee in Norco ready to start, the race director/announcer type guy announced it was time to play the theme song. They then began to play "Welcome to the Jungle" and start the race! It was beautiful.

3) Shortly past the finish line, the fire department had their water trucks out to offer up an enormous outdoor shower. OK, that sounds weird as I write it, but who cares? It was wet.

All-in-all, it was fun.

7.21.08

run 800 meters
Then alternate between...
burpees X 10-9-8-7-6-5-4-3-2-1
55lb dumbbell swing X 1-2-3-4-5-6-7-8-9-10
Then...
weighted sit-ups with the dumbbell you used for the swings X 25

**Most athletes used dumbbells weighing less than 55 lbs.

Dwayne, JJ, Brian, Emile, Stephen, Dawn, Peggy, Butch, Ryan, Garrett, Jordan, Chris, Kyle

ME Workout--Week Ending 7/26/08

back squats 3 X 5 (3 sets of 5 reps)

overhead press 3 X 5 (3 sets of 5 reps)

lsu back squat video http://www.youtube.com/watch?v=nIqB_JtPYCI

Rippetoe back squat video http://www.youtube.com/watch?v=F1_geMY0B2k

Rippetoe overhead press video http://www.youtube.com/watch?v=sebbhlKhs2E

Speed Training

Here is a link to an interesting blog post on strength training for speed athletes. http://www.bearpowered.com/blog/PermaLink,guid,f71e29fd-2598-48db-ae46-af020d7d284b.aspx

The basic idea is that if you make an athlete stronger you enable him or her to exert more force toward the ground. If you do this with a training protocol that allows for the maintenance of the athlete's body weight, you get a faster athlete. The nuts and bolts of the strength training program implemented are contained within the post. Essentially, it's moderate volume, high intensity (as a factor of the maximum poundage the athlete can lift) with plenty of rest in between sets.

Strength is good.

I'll be quiet now and let you read the linked post.

7/14/08

From all accounts, Jordan did an outstanding job last night in my absence. I understand there were medicine balls and overhead lunges involved. Good stuff! Thank you Mr. Watts.

I did the main page wods on Sunday and Monday. Had to modify Sunday a bit due to equipment constraints at the "fitness center" located at the condominium. This one is better than most because it has dumbbells up to 40lbs and a pulley device that I rig to allow me to do cross legged pull-ups w/straps. Oh, if their insurance company only knew.

Email me if you want to run Sunday.

I'm now going back to staring at the water.

ME Workout Week Ending 7/19/08

front squat 3 X 5 (3 sets of 5 reps)

weighted pull-ups 3 X 5

Here is a video on front squats:
http://www.youtube.com/watch?v=yHu4jhUbx9M

If you can do more than 10 pull-ups w/your body weight, add some weight on these.

If you can't do more than 10, just do 3 sets of 70% of the maximum # of reps you can do. For instance, if your max @ body weight is 8, perform 3 sets of 6 reps (rounding up).

If you can't do any pull-ups, work the eccentric (negative) portion of the movement. Using a step if you need to, jump up to the top portion of the pull-up, pause, then slowly descend to a dead hang. Repeat this 4 more times for your first set . Do 3 sets total. Watch your chin.

Odds and Ends

I will not be at class next week (July 12-July 19). I'm not saying I don't have class, however.

Jordan will be substituting for me on Monday, July 14 and Wednesday, July 16.

I still plan on doing the Spillway Classic on Sunday, July 20. Call me at 288.7208 or email me at tpgbr1@yahoo.com if you want to go. Voodoo BBQ will be there. The link to the Spillway site is a couple of posts down from this one.

Here's the partial play list from last night ('cause a couple of people asked).

Rusty Cage--Soundgarden Version
Kickstart My Heart--Montley Crue
No Cars Go--Arcade Fire
A song or two from Maserati. They are a cool instrumental band. Love their album Inventions. The other one, not so much.
Some other stuff I forgot.

If you have any music requests, email them or post them to comments. If you burn it, chances are I'll play it. Heck, if I like it, I'll burn it and play it. If not, we are heading toward a death spiral of nothing but Foreigner and AC/DC! Got a "thank you" from a member of the class next door concerning the music last night!

I am researching and formulating an advanced joint mobility non-routine routine. I will teach it when I have a better handle on it.

I'll post the ME workout for next week by Saturday.

Call me or email me with questions/comments.

Whew, that was long.

7/9/08

for time--

run 400 meters
hyper push-ups X 50
run 400 meters
pull-ups X 25
run 400 meters

**A hyper push-up is a push-up with the hands elevated on steps or blocks. This allows greater depth to be achieved on the eccentric portion of the movement. In other words, same weight (your body weight) with a greater distance.

rest about 2:00

max rounds in 5:00
partner 1 buddy drags partner 2 1 lap (aprox 20 meters)
partner 1 and partner 2 perform 7 burpees each
switch roles and repeat for 5:00

**To do the buddy drag, partner 1 lies face up on a mat with his head facing partner 2. They lock hands with partner 2's hands palm down and partner 1's hands palm up. Partner 2 then pulls partner 1 as fast as he can.

Peggy, Dawn, Dwayne, Emile, Trent, JJ, Chris, Stephen, Joe, Garret (welcome back grasshopper), Conrad (In the Zone--thanks Barry Sears)

7/7/08 (There is No Beer in Texas)

Editor's Note: This workout has been posthumously named There is No Beer in Texas.

a) 1/4 body weight dumbbell snatch
handstand push-ups

**Perform 1 dumbbell snatch with your right arm, 1 with the left arm, then 1 handstand push-up. Perform 2 dumbbell snatches with the right, 2 with the left and 2 handstand push-ups. Continue with the pattern going as high (numerically speaking) as you can in ten minutes.

rest about 2:00

alternate 6 round tabata...

squats
sit-ups

:20 of squats
:10 rest
:20 of sit-ups
:10 rest

Rinse and repeat 5 more times for a total of 6 rounds.

Dawn, Stephen, Peggy, Patty, Trent, JJ, Emile, Dwayne, Doug, Chris, Jordan, Ronald, Conrad

My Name is Mud

The Spillway Classic three mile trail run is Sunday, July 20. Looks like a lot of fun. Don't wear good shoes. Email me at tpgbr1@yahoo.com if you want to go. Take a look at the link--

http://www.runnotc.org/races/2008/spillway.html

ME Week Ending 7/12/08

deadlift 1 X 5

push-press 3 X 5

For the deadlift, gradually work up to one heavy set of five reps. Take as many sets as you need to gradually work to this one heavy set.

Happy Independence Day!

I plan on running the Freedom Mile downtown tomorrow. It's straight, it's fast and it hurts. If anyone wants to join me, here's the info:

http://www.lawired.com/csr/home.htm

The hard copy of the ME workouts is in the plastic magazine holder on the right side of the coffee pot at the front of the Y. Look on the right side @ the very back. Please leave it there.

What a blessing it is to live in this great country!

7/2/08

for time...
35lb dumbbell thrusters X 35
rest 2:00
sit-ups X 75
rest 2:00
burpees X 35
rest 2:00
800 meter run

Kyle, Jordan, Erica, JJ, Peggy, Chris, Doug, Emile

The First ME Workout & How-to Primer

Here's the first in this series.

back squat 3 X 5 (3 sets of 5)
dumbbell overhead press 3 X 5

The Procedure
Warm-up with joint mobility and movement stuff. I like to perform a round or two of the following:

squat or lunge variation
push variation (push-up, dip, etc.)
pull variation (pull-up, etc.)
torso flexion (sit-up variation)
torso extension (back extension, good morning, etc.)

Do a light jog, stint on the bike or something else to get warm if you like.

The prescribed set and rep scheme refers to your work sets. I recommend doing 2-3 warm-up sets prior to this. I always start very light (the bar) and get progressively heavier as I approach my work sets.

Your work sets need to be challenging but not epic! Don't go to failure.

Rest at least 90 seconds but closer to two minutes between each set.

I recommend recording the weight you lift, reps, etc. for these workouts.

I will occasionally throw in a brief, optional metabolic workout at the end.

Always take into account the fact you do not train in a vacuum removed from your life. Stress, lack of sleep, bad diet and the rest can take their toll. Sometimes, you just need to relax and not workout. The world will not come crashing down as a result;)

Per Dwayne's excellent suggestion, I will post the workout in a folder and leave it at the front for those who have tricky internet access. I'll tell you exactly where it will be tomorrow (7/2/08).

I will provide coaching on the two movements for this week's ME workout tomorrow as well.

Thank you all for your continued dedication and effort.

6/30/08

5 rounds for time

hang squat clean & jerk X 11
sprint 300 meters

Peggy, Dawn, Patty, JJ, Jordan, Joe, Brian, Dwayne, Kyle, Conrad, Chris

**target weight is 95lbs for men & 65lbs for women

So I was thinking...

Due to the great participation level we have had lately (a good thing) coupled with our lack of equipment (a bad thing), max effort workouts (heavy weight, more rest) have become a casualty of our current situation. It is my hope and plan that this situation changes in the near future. Until then, here is my contention and proposed remedy:

My Contention--Max effort work is extremely important to general physical preparedness (GPP). I read somewhere that the heart is a slave to the muscles. Simply stated, metabolic conditioning is essential. However, if your ability to produce maximal force (move heavy stuff) is low, your rate of force production (moving stuff, including your body, quickly) will suffer. Also, as a side note, I believe that strength is a major contributor to keeping your biological age well below your chronological age.

The Remedy--For now, my plan is to post a max effort workout once per week. If we happen to have a night with a small class, we may perform this as a group. Most of the time, however, you will be on your own to perform this workout on a day you don't have class. I will offer technical movement coaching for the lift(s) during our regular Monday and Wednesday meetings. Another option is to get to class early and do it before the scheduled class workout. Your individual work capacity and recovery ability will dictate if the two-a-day option is a viable one for you.

Please post your thoughts and suggestions to comments.

Art DeVany Interview

Here's a link to an interview Art did a year or two ago with strength coach Charles Staley. Charles developed an interesting concept called Escalating Density Training (EDT). Very CrossFitesque. Basically, do more work in the same or shorter time frame.

Art's site is great --

http://www.arthurdevany.com/

The link to the interview is here--

http://www.staleytraining.com/media/devany.mp3

I don't endorse everything Art says (his take on religion, for example). However, I find him to be a very well educated source of clarity in the fields of health, wellness and longevity.

Deo volente

Michael Pollan

I mentioned to Joe that I posted a video of a talk Michael Pollan gave a while back. It was buried somewhere in May, so I'm re-posting it here.

http://www.youtube.com/watch?v=I-t-7lTw6mA

6/25/08

part a--the sprint

3 rounds for time
heavy dumbbell swing X 7 (55-70lbs)
alternating split jumps X 20
**To perform the split jump, start in the lunge position, jump up and switch legs. That's one.

rest about 5:00

part b--the grind

15:00 dice game
You roll it, you do it.
1=11 burpees
2=15 pull-ups
3=19 v-ups
4=23 double unders (or 69 single jumps w/a jump rope)
5=27 sit-ups
6=31 squats

**If you roll the same number three times in a row you get a "roll over."

Kyle, Danielle, Patty, Dawn, Peggy, Butch, Stephen, Conrad, Joe, Jordan, Dwayne

It's great to have our legislative warriors back in commission.

6/23/08

5 rounds for time

dumbbell bear crawl X 1 lap
dumbbell push-press X 25
lunges w/ dumbbells X 1 lap
sit -ups X 35

**I think the most anyone used for this was about 20-25 lbs.
**The dumbbell bear crawl is simply a bear crawl while holding dumbbells.

www.mtnathlete.com (cool site)

Kyle, Joe, Brian, Stephen, Chris, Patty, Danielle, Doug, Dwayne

World's Greatest Athlete

http://online.wsj.com/article/SB121392004594090355.html?mod=yhoofront

What do you think?

6/18/08

in 5:00 run 400 meters and rest for the remaining 5:00
in 4:00 run 400 meters and rest for the remaining 4:00
in 3:00 run 400 meters and rest for the remaining 3:00
in 2:00 run 400 meters and rest for the remaining 2:00
run 400 meters

5 sets of :30 front planks w/ :15 rest

Kyle, Rebecca, Patty, Jordan, Dwayne, Doug, Emile

6/16/08

max rounds in 20:00

handstand push-ups X 5
55lb dumbbell swing X 7
55 lb goblet squat X 11

Conrad, Kyle, Joe, Brian, Jordan, Patty, Dwayne, Rebecca, Emile

6/11/08

dumbbell thrusters 5 X 3 w/3 jumps squats after each set
**:90 rest interval b/t sets

then...

tabata light

Conrad, Joe, Jordan, Danielle, Patty, Dwayne

6/9/08

5 rounds for time

squat clean X 11
alternating lunges X 26 (13 ea)
pull-ups X 15
push-ups X 25

Dwayne, Rebecca, Patty, Jordan, Joe, Ronald, Ryan, Conrad

6/7/08

there will be meat

run 800 meters
55 lb dumbbell swing X 50
run 800 meters
push-ups X 100
run 800 meters
pull-ups X 50

Paleo Nutrition

Here's a video of Loren Cordain PhD talking about the paleolithic nutrition model. His talk has to do with its utilization as a possible treatment for Multiple Sclerosis, however the first part of the series is a good introduction to his concept of eating.



http://www.youtube.com/watch?v=xhkmDHLCUEs&watch_response

Reminder

This Saturday, June 7 @ 4:00pm. Southside YMCA. Bring your swimsuit. Bring a friend. Bring an enemy. Bring five bucks. Work out. Eat. Questions? Call me --288-7208.

6/4/08

overhead press 3-3-3-3-3

for time
21-15-9
burpees
pull-ups

Patty, Rebecca, Doug, Conrad, Dwayne, Joe

CHANGE!!!

The workout and cookout will be held June 7, 2008 (this Saturday) @ 4:00pm. The location is the Southside Y! We figured this would be better for pool access after the workout. Call me w/questions @ 225-288-7208.

6/2/08

tabata push-ups
run 300 meters
tabata sit-ups
run 300 meters
tabata squats
run 300 meters

Athletes had a combined 6:00 to perform the given exercise using the tabata protocol plus the run. The faster you run, the more rest you get before starting the next round of tabatas.

Patty, Rebecca, Jordan, Kyle, Doug, Ronald, Ryan, Joe

5/28/08

3 rounds for time

run 400 meters
deadlift X 14
bar dips X 21
pull-ups X 28

Kyle, Danielle, Aaron, Conrad, Ronald, Doug

5/26/08

front squat 5 X 3

overhead press 5 X 3

Patty, Butch, Jordan, Charles (front squat only)

5/21/08

for time...
55lb dumbbell swings X 50
handstand push-ups X 30
55 lb dumbbell swings X 30
handstand push-ups X 20
55lb dumbbell swings X 10
handstand push-ups X 10

approximately 3:00 rest

25 flying burpees for time (the ones w/the broad jump)

Jerry, Danielle, Jordan, Conrad, Kyle, Emile, Aaron

Preaching to the Choir

http://www.bestlifeonline.com/cms/publish/health-fitness/Is_Your_Workout_Wasting_Your_Time.shtml



Good article about typical gym foolishness.

Upcoming Events

Workout @ Catholic High 5/24/08 (this Saturday) @ 10:00 AM

Workout & Cookout Saturday 6/7/08 @ 4:30. Suggested donation: $5. More on this as we get closer to the date. Call 288-7208 or email tpgbr1@yahoo.com with questions.

5/19/08

max rounds in 20:00

run 300 meters
pvc overhead squat X 25
sit-ups X 25

Danielle, Jordan, Dwayne, Conrad, Kyle, Ronald, Theresa, Doug

Yes, a comment!

It has been a while since we last had one. Thank you C-rad.

Check out http://www.youtube.com/watch?v=I-t-7lTw6mA for the talk Michael Pollan gave to Google HQ in Mountainview. He talks about the basics of his book In Defense of Food. The talk (with a q & a period) lasts about an hour. Very interesting stuff. His observation that the discipline of nutrition science is in its infancy is also true for exercise science. Regarding issues of health and performance, I'll take the advice of a world class coach over an exercise physiologist or medical doctor any day of the week and twice on Sunday.

5/14/08

back squat 3 X 5

10 rounds for time

35lb dumbbell swing X 10
handstand push-ups X 10
jump rope single under X 50

Danielle, Dwayne, Conrad, Aaron

5/12/08

5 rounds of...

dumbbell thrusters X 3
sprint 300 meters
rest 2:00

Thrusters are as heavy as you can manage.

Conrad, Kyle, Peggy, Suzanne, Jordan, Dwayne

4/28/08

5 rounds for time

walking lunges X 40
hyper push-ups X 30
double unders X 20

Jordan, Kyle, Ken, Ronald, Charles

4/21/08

run 300m
40lb dumbbell hang squat cleans X 21
handstand push-ups x 21
run 600m
40lb dhsc x 15
handstand push-ups x 15
run 300m
40lb dhsc X 9
handstand push-ups X 9

Kyle, Conrad, Dwayne, Doug, Jordan, Ronald

4/14/08

for time...

run 400m
1 55lb dumbbell swing
1 burpee
2 55lb dumbbell swings
2 burpees
...all the way up to 11 of each
run 400m

4/9/08

Hierarchical Sets

back squat X 12-8-4-1-jump squats

dumbbell overhead press X 12-8-4-1-explosive push-ups

aprox. 60M sprints X 5 w/walking recovery

3/26/08

dumbbell clean and split jerk 5 X 3 (1:30-2:00 rest in b/t sets)

billboard sprint
2:00 rest
billboard sprint
1:30 rest
billboard sprint
1:00 rest
billboard sprint

Butch, Dwayne, Doug, Emile, Jordan, Conrad, Kyle

3/24/08

run 800 meters
40 lb (each hand) dumbbell thrusters X 30
sit-ups X 100
burpees X 30
run 800 meters

Butch, Peggy, Stephen, Dawn, Dwayne, Doug, Conrad, Kyle, Emile, Jordan

**All scaled

3/12/08

dumbbell thruster 5 X 3 (heavy--90-120 seconds b/t rounds)

then...

3 rounds w/ 2:00 rest b/t rounds (power bias)

sprint 300 meters
15 jump squats

3/10/08

run 300m
21 handstand push-ups
21 55 lb dumbbell swings
run 300m
15 handstand push-ups
15 dumbbell swings
run 300m
9 handstand push-ups
9 dumbbell swings

3/5/08

CKD

run 800 meters
walking lunges X 100
farmers walk 300 meters (target weight is dumbbells equal to bodyweight)
push-ups X 100
run 800 meters

3/3/08

3 rounds for time--

squats X 50
v-ups X 40
burpees X 30

2/27/08

overhead press 5X3

weighted pull-ups 5X3

Add weight to pull-ups if you can perform 10 dead hang pull-ups regularly.

Stephen, Dawn, Emile, Peggy, Joe, Dwayne, Chris, Doug, Jordan, Conrad, Kyle, Aaron

2/25/08

5 rounds for time--

40lb (each) dumbbell thusters X 20
pull-ups X 15
broad jumps X 10

Conrad, Chris, Kyle, Jordan, Doug

2/20/08

run 300-400 meters
max push-ups in 2:00
run 300-400 meters
max 55 lb dumbbell swings in 2:00
run 300-400 meters
max sit-ups in 2:00
run 300-400 meters
max burpees in 2:00

**You have exactly 2:00 to complete each run. Run fast, you get a rest. Run slowly, not so much.

2/13/08

back squats
5-3-3-3-3

then...

21-15-9

dumbbell swings
burpees

Rx for dumbbell is 55 lbs

Doug, Kyle, Ashley, Dwayne, Emile

2/11/08

for time--
25lb manmakers X 21
walking lunges X 100
sit-ups X 100
25 lb manmakers X 21

Chris, Butch, Conrad, Kyle, Ashley, Mike, Dawn, Josh, Sylvia, Misty, Emile, Dwayne

2/6/08

3 rounds for time--

50 squats
40 v-ups
30 tuck jumps
20 pull-ups
10 handstand pushups

Doug (afternoon), Dwayne, Kyle, Stephen, Dawn, Peggy, Butch, Aaron, Jordan, Misty

2/4/08

maximum rounds in 10:00

35lb 1 arm dumbbell swing X 10 each arm
push-ups X 10 (5 each if you do the one arm variety)
1 lap walking lunges

3:00 rest

for time--

sit-ups X 30
burpees X 30

Clay, Misty, Doug, Dawn, Stephen, Butch, Peggy, Jordan, Dwayne, Emile, Conrad, Charles

1/30/08

5 X 5
clean & jerk
box jumps

Perform 5 c & Js, 5 box jumps, rest 90 seconds, repeat.

Then...

Tag team hindu push-ups / static holds for 3 minutes.

Kyle, Aaron, Butch, Peggy, Dawn, Jordan, Clay, Misty, Doug, Chris, Stephen

1/28/08

5 rounds for time--

40 lb (each) dumbbell thrusters X 15
bear crawl 1 lap (aprox 20-25 meters)
broad jump 1 lap (aprox 20-25 meters)

then...

4 sets of tabata push-ups and tabata squats.

Stephen, Butch, Peggy, Doug, Conrad, Kyle, Misty, Emile, Jordan, Dwayne

1/21/08

for time--

21-18-15-12-9-6-3 reps of...

handstand push-ups
sit-ups
burpees

Peggy, Butch, Josh, Sylvia, John, Aaron, Doug, Dwayne, Jordan, Clay, Misty, Tamara, Kyle, Patrick, Charles

1/23/08

for time--

pull-ups X 25
walking lunges X 100
35lb dumbbell swings X 100
sit-ups X 100
pull-ups X 25



Butch, Peggy, Aaron, Doug, Kyle, Chris, Josh, Sylvia, Dwayne

1/9/07

for time--

jump rope X 100 (singles)
pull-ups X 50
jump rope X 100
handstand push-ups X 50
jump rope X 100
burpees X 50
jump rope X 100

Conrad, Kyle, Jordan, Stephen, Dwayne, Charles

1/7/08

We will train at 4:30 pm this Monday (January 7). This will allow ample time for National Championship activities. For those of you unable to make the workout, here is what we will be doing:

run 400 meters
21 manmakers w 35lb dumbbells
9 pull-ups
run 400 meters
15 manmakers w/35lb dumbbells
15 pull-ups
run 400 meters
9 manmakers w/ 35lb dumbbells
21 pull-ups
run 400 meters

Scale accordingly. Go Tigers.

12/19/07

Turkish Get-Upside Down

for time--
25lb turkish get-up X 20 (10 ea side)
squats X 50
handstand push-ups X 21
pull-ups X 30
turkish get-ups X 16 (8 ea side)
squats X 60
handstand push-ups X 15
pull-ups X 20
turkish get-ups X 12 (6 ea side)
squats X 70
handstand push-ups X 9
pull-ups X 10

Butch, Jordan, Kelly, Tamara, Emile, Clay, Misty, Charles

12/17/07

5 rounds w/ 2:00 rest between rounds

heavy dumbbell thrusters X 5
1 arm dumbbell power snatch (floor to overhead) X 3 each arm
standing broad jumps X 5

then...

max rounds for 3:00
partner 1 bear crawl
partner 2 6 inch static hold until partner 1 returns
switch, rinse, repeat

Josh, Stephen, Misty, Peggy, Tamara, Kyle, Danielle, Clay, Lisa, Chris, Gus, Butch, Jordan

12/12/07

tabata dumbbell swings (55lbs)
tabata burpees
**Alternate between swings and burpees, 20 seconds on 10 seconds rest for 8 rounds (16 rounds total).

rest 2 minutes

tabata squats
tabata push-ups
**Alternate between squats and push-ups with the same protocol as above.

rest 2 minutes

partner rope-sit

partner 1 performs 15 sit-ups
partner 2 jumps rope until partner 1 is finished
Continue alternating this cycle for 5 minutes.

Danielle, Sylvia, Peggy, Josh, Jordan, Clay, Kyle, Patrick, Charles

12/10/07

Clean technique rehearsal

then...

With a continuously running clock, perform one manmaker the first minute, two the second minute, three the third, etc. Do this until you can't beat the clock. 25-30lbs is plenty.

**Don't perform the row normally done with a manmaker. I have eliminated it for the sake of speed.

then...

A few sets of planks.

12/5/07

For Time
100 squats
90 push-ups
80 sit-ups
70 walking lunges
60 dips
50 double unders
40 pull-ups
30 dumbbell swings w/55lbs
20 burpees
10 handstand push-ups

12/3/07

35lb dumbbell thrusters X 50
vertical jumps X 10
35lb dumbbell thrusters X 30
vertical jumps X 30
35lb dumbbell thrusters X 10
vertical jumps X 50

Character Builders

Here are a few interesting workouts I did on my own last week.

#1
GI Jane (from the main CrossFit page)
This is 100 burpee pull-ups for time. I estimate my pull-up bar was 8-8.5 feet tall.
then...
200 meter sprints X 5 w/90seconds in between intervals.

#2
3 rounds for time
run about .75 miles
70lb heavy bag cleans X 20
push-ups X 50
squats X 50

**Right before the LSU/ Arkansas game. The fatigue and endorphins softened the blow (a little).

Long time no post

I apologize to the three and a half people I pay to read this blog for not posting our recent workouts. No excuse, just a "my bad." Here are a few recent ones:

11/26/07

deadlift 3-3-1-1-1
then...
5 rounds
v-up X 15
push-up X 15
sit-up X 15

11/28/07

3 rounds for time

squats X 50
push-ups X 40
dumbbell swings X 30
pull-ups X 20
flying burpees X 10 (do a broad jump instead of a vertical jump)

11/19/07

maximum rounds in 20:00

dumbbell push-press X 5 (40lb dumbbells)
walking lunges X 10 (5ea leg)
sit-ups X 15

Stephen, Dawn, Danielle, Dwayne, Josh, Butch, Charles

11/7/07

5 rounds of ...

heavy dumbbell thrusters X 3
tuck jumps X 5

Perform one round of thrusters and one round of tuck jumps. Rest about two minutes and repeat four more times.

Then...

dumbbell swing breathing ladders

Dawn, Butch, Dwayne, Jordan **Dan did Monday's workout with 35lb dumbbells for the manmakers.

11/5/07

8 rounds for time

30lb manmakers X 7
walking lunge aprox 20 yards
sit-ups X 14

Stephen, Dawn, Butch, Peggy, Patrick, Dwayne, Jordan, Danielle

10/31/07

21-15-9

body weight deadlift
burpees
pull-ups

If necessary, modify the weight on the deadlift. Call me at 288-7208 with any questions. Class will be back on schedule on Monday. Have a great night!

10/29/07

Part A
max rounds in 10:00
standing broad jumps X 5
40lb 1 arm dumbbell clean & jerk x 10 (5 ea)

Part B
team push-ups X 150

Part C
team static holds/sit-ups

Peggy, Jordan, Butch, Patrick, Stephen, Dwayne, Dawn, Charles (only team stuff)

Let me know if I messed the reps up on this one. I accidentally erased the workout and my memory is taking a vacation.

10/24/07

For Time--

run 800 meters
dumbbell swing X 100 (30-35lbs)
push-ups X 100
squats X 100
run 800 meters

Dawn, Stephen, Butch, Patrick, Josh, Peggy, Dwayne, Danielle, Jordan, Charles

10/22/07

For Time--
burpees X 25
pull-ups X 50
sit-ups X 100
35lb dumbbell thruster X 50
burpees X 25

Patrick, Stephen, Peggy, Butch, Dwayne, Jordan, Charles

10/17/07

maximum rounds in 20:00

handstand push-ups X 5
40lb dumbbell hang squat clean X 7
burpees X 9

Dwayne, Butch, Josh, Patrick, Emile, Jordan, Brandon, Dan (45lb dbs), Charles (later)

10/15/07

deadlift 3 sets of 5

dumbbell thrusters 3 sets of 5

Stephen, Peggy, Josh, Jordan, Dwayne, Butch, Emile,

10/3/07

overhead press 5 X 5

then...

3 rounds for time

10 handstand push-ups
20 burpees
30 pull-ups
1 lap farmers walk w/ dumbbells equal to body weight
40 sit-ups (glute ham preferably)

Jordan, Butch, Jim, Dwayne
**Some athletes scaled back the rounds.

10/1/07

5 rounds for time

run 400 meters
walking lunges X 30
dumbbell push-press X 15 (dumbbell wt equals 1/2 your body weight)

Patrick, Butch, Dwayne, Peggy, Dawn, Jordan, Stephen (did Linda from CrossFit)

9/26/07

maximum rounds in 20:00

20lb turkish get-ups X 6 (3 each side)
push-ups X 12
squats X 18

Josh, Butch, Peggy, Dawn, Stephen, Dwayne, Jordan, Danielle

9/24/07

3 rounds for time

burpees X 21
handstand push-ups X 21
sit-ups X 21
pull-ups X 21
dumbbell swings X 21

**Some athletes scaled this according to their abilities.

Peggy, Christina, Josh, Stephen, Dawn, Butch, Peggy(2), Jordan, Dwayne, Charles

9/19/07

back squats 3-5 sets of 5

dumbbell overhead press 5 sets of 5

Plenty of rest between sets.

Sit-up races and ladders

**If you are new to all of this, use very light weight and work on perfecting technique. If you are competent in the movements, add weight to each set while staying within the 5 repetition rep scheme. For the sit-ups at the end, see how fast you can get to 100 regular sit-ups or 50 glute ham sit-ups.

Dwayne, Peggy, Judy, Butch, Jordan, Emile, Charles

9/17/07

40 lb manmakers X 21-15-9
glute ham sit-ups X 9-15-21
pull-ups X 21-15-9

**The first round looks like 21 manmakers, 9 sit-ups and 21 pull-ups. The second round is 15 of everything. You get the picture.

Jordan, Peggy, Butch, Dwayne, Charles

9/12/07

All Messed Up
RX: 40lb dumbbells
Do ring dips if you have rings.

dumbbell hang squat clean (DHSC) X 30
dips X 20
pull-ups X 10
DHSC X 10
dips X 20
pull-ups X 30
DHSC X 20
dips X 20
pull-ups X 20

9/10/07

run 400 meters
50 squats
30 handstand push-ups
run 400 meters
75 squats
20 handstand push-ups
run 400 meters
100 squats
10 handstand push-ups

9/8/07

This is one I did by myself. Feel free to give it a go.

3 rounds for time

run 800 meters (aprox)
135lb back squat X 21
pull-ups X 21
ring dips X 21(I used those straps that hold people up while they are doing that knee swinging stuff).

9/5/07

deadlift
5 X 5 or 3-3-1-1-1

then...

run 300 meters
10 burpees
rest 1:00
run 300 meters
7 burpees
rest 1:00
run 300 meters
5 burpees

Speed, speed, speed!

Dawn, Stephen, Butch, Dwayne, Judy, Peggy, Jordan

9/2/07

At Episcopal High School

maximum rounds in 20:00
run 400 meters
squats X 30
burpee pull-ups X 10

UGH.

Dawn, Dwayne, Dan, Stephen (Cindy), Charles

Have a good Labor Day. See you Wed.