03.18.09

3 rounds for time

run 800 meters
50 double unders
50 sit-ups

03.17.09

for time

115lb hang squat clean and jerk 10-9-8-7-6-5-4-3-2-1
burpee 1-2-3-4-5-6-7-8-9-10

First round looks like 10 c & Js, 1 burpee.

MovNat in Men's Health

Here is a link to an article about MovNat. This relates to a post I had a week or two ago about the resurgence of Georges Hebert's Methode Naturelle. MovNat is Erwan Le Corre's version.

http://www.menshealth.com/cda/article.do?site=MensHealth&channel=fitness&category=motivation&conitem=7d7caa4e23adf110VgnVCM10000013281eac____&page=1

Some of my favorite quotes from the piece:
"The specialization we enjoy today, be it as a marathoner or a tennis player -- even a triathlete -- is a luxury of modern society." E. Paul Zehr, Ph.D

"You never see your dog running nonstop around and around in a circle for an hour," he points out. "If he did, you'd think there was something wrong with him. Instead, he'll chase something, roll around, sprint, rest, mix things up. Animal play has a purpose, and it's not hard to surmise that human play should as well." E. Paul Zehr, Ph.D

ME Workout for the WE 03.21.09

back squat 3-3-3-3-3
http://www.youtube.com/watch?v=kawBY5p29fQ
http://www.youtube.com/watch?v=yha2XAc2qu8

overhead press 3-3-3-3-3
http://www.youtube.com/watch?v=SAXPJ3PfdyY&feature=related

03.13.09

maximum rounds in 20:00

run 400 meters
15 pull-ups
30 squats

John, Peggy, Joey, Melinda, Ronnie, Chris, Kyle, Jennifer, Danielle, Dwayne, Jason

03.11.09

225 lb deadlift 20-15-10-5
push-up 50-40-30-20
sit-up 60-50-40-30

The first round looks like 20 reps deadlift, 50 reps push-ups, 60 reps sit-ups.

Kyle, Stephen, Chris, Garrett, Cory, Jason, Jordan, Joey, Jean, Brad, Emile

03.10.09

For Time

run 400 meters
25 double unders
25 handstand push-ups
run 400 meters
25 double unders
25 handstand push-ups
run 400 meters

ME Workout for WE 03.14.09

power clean 2-2-2-2-2
http://www.youtube.com/watch?v=6tXcS0Xp1aE&feature=related

03.06.09

for time

50 reps of 95lb barbell thrusters
50 reps of 95lb sumo deadlift high pulls
50 reps of burpees

03.04.09

5 rounds for time

run 300 meters
bear crawl X 2 laps (aprox 45 meters)
15 pull-ups
5 broad jumps

Jean, Becky, Joey, Chris, Jordan, Kyle, Brad, Cory

03.03.09

3 rounds for time

55lb dumbbell swings X 25
50 walking lunges
25 hyper push-ups

"Être fort pour être utile"--"Being strong to be useful."

Georges Hébert
http://en.wikipedia.org/wiki/Georges_H%C3%A9bert

If you subscribe to our rationale and practice of physical conditioning, you are a walking promotion for the resurgence of real physical culture.

An interesting video
http://www.youtube.com/watch?v=SKGF-ErsJiI

ME Workout for the Week Ending 03.07.09

deadlift 3-2-2-1-1

Then...
glute ham sit-ups 3 X 10 (perform sit-ups on the decline bench if you aren't comfortable with the glute ham variety)
back extensions or glute ham raises 3 X 10

glute ham sit-up video
http://www.youtube.com/watch?v=NRWDQCcjeQk
glute ham raise video (the basics are on the first part of the video)
http://www.youtube.com/watch?v=qWSBG37f328

For those of you new to the ME workout, take a look at the ME Workout link on the right side of this page.

The Combine

I enjoyed the discussion of the NFL combine with a few of you last night. I don't feel the bench press or straight 40 yard dash have much to do with identifying elite ability in the skills required to play Football at an elite level. Here are my alternatives:

20lb medicine ball clean and horizontal throw for distance
60 yard dash in a figure 8 pattern for time
maximum reps of 155lb power clean and jerk in 1 minute
standing broad jump for distance (maybe)
vertical leap for height (maybe)

Joe asked how I would prepare an athlete for the combine. Essentially, I would incorporate the programming I currently implement (functional movements performed at high intensity) with a modicum of specific work on the events. Maybe a few times per week, prior to a workout when the athlete is fresh. It all depends on how much the individual athlete needs to improve to get the contract he wants.

What we do will not, in and of itself, make anyone a world class sprinter, Football player, Rugby player, etc. It will expose and strengthen weaknesses in the fitness of the athlete in an efficient way, thereby allowing the athlete more time and energy with which to practice his or her sport.

Plus it makes you harder to kill than the average person. I think I got that from Rob Shaul (Mountain Athlete).

Keep the input and questions coming.

An extra WOD

3 rounds for time

30 box jumps w/a 20 inch box
30 pull-ups
30 dips

Scale reps and rounds as needed.

The Roux House

Come unwind with us at The Roux House tonight (Friday) at 8:45. We'll be the best looking people in the joint!

http://maps.google.com/maps?f=q&hl=en&q=roux+house+143+3rd+street+baton+rouge,+la&ll=30.44823,-91.187553&spn=0.021791,0.037766&om=1

02.26.09

Run Grace, run!

For Time

pull-ups x 15
run 400 meters
135lb clean and jerk X 15
run 400 meters
135lb clean and jerk X 15
run 400 meters
pull-ups X 15

Kyle, Joe, Stephen, Cory, Brady, Peggy, Becky, Chris, Brad, Chris, John

02.25.09

21-15-12-9

40lb manmakers
sit-ups
double unders

Jennifer, Jean, Danielle, Peggy, Andre, Brad, Kyle, Chris, Garrett, Jordan, Dwayne, Becky

On Posture

Esther Gokhale is a posture expert who works from an anthropological perspective. Her research of the carriage and movement of indigenous and ancient peoples is enlightening. I have posted a clip from a talk she gave to Google. It is well worth the near hour long run time, even if you must watch it in chunks.

While I don't completely understand it, the apparent correlation between optimal posture and optimal health is intriguing. I feel it goes beyond maintaining back health (although this is certainly important). There seems to be a connection with how we feel (mentally, emotionally and physically), how others perceive us and our postures. Gokhale alludes to this in her talk.

Also, the picture perfect stiff legged deadlift posture employed by the native women on one of her slides is fascinating. These ladies gather water chestnuts for seven to nine hours a day! No back pain. No arthritis. Just tired at the end of the day.

I would be too.

http://www.youtube.com/watch?v=-yYJ4hEYudE

Reminder

We will not have a group workout on Tuesday, February 24. The YMCA is closed for Mardi Gras.

ME Workout for the Week Ending 02.28.09

bench press 3-3-3-3-3
weighted pull-ups 3-3-3-3-3

02.19.09

5 rounds with each flight leaving at the 4:00 mark. The clock runs continuously.

run 300 meters
1/2 body weight dumbbell push-press

02.18.09

3 rounds for time

135lb power clean X 10
pull-ups X 25
squats X 50

Kyle, Chris, Joe, Jordan, Conrad, Becky, Jean, Garrett, Dwayne

02.17.09

10 Rounds for Time

225lb sumo deadlift X 5
burpees X 7

Chris, Brad, Doug, John, Chris, Joe, Brady, Cory, Peggy, Jean, Jennifer, Danielle,

ME Workout for the Week Ending 02.21.09

front squat 5-5-5
hang power clean 3-3-3

Unless you have significant experience with the power clean, keep the weight light. You want to be able to move the weight quickly.

02.12.09

For Time:

25 handstand push-ups
50 squats
25 pull-ups
50 lunges
25 handstand push-ups
50 sit-ups
25 pull-ups
50 dumbbell swings (55lbs)

John, Jean, Peggy, Brad, Kyle, Chris, Dwayne, Chris, Brad, Joe, Brady, Cory

Exercise and Weight Control

Here is an article from New York Magazine discussing the role exercise plays in weight control.

http://nymag.com/news/sports/38001/

Let me preface this by saying it is my contention that correct exercise is essential for maximizing healthy gene expression, promoting insulin sensitivity, maximizing cognitive ability and slowing the aging process. It also appears to do a pretty good job of promoting muscle growth and increasing bone density. It probably does a lot of other cool things as well. It does not, in my opinion, lead to sustainable weight loss.

Defining healthy exercise is another post for another day. Needless to say, it's not what the American Medical Association or most trainers prescribe. The eat less exercise more crowd lives in a deprived and sometimes sadly obsessed state of overwork and under feeding. It is unsustainable and no fun.

Please forgive me if this is preaching to the choir. Pass this blog along to your friends, family and co-workers who may benefit from its content.

An Excerpt:

The job of determining how fuels (glucose and fatty acids) will be used, whether we will store them as fat or burn them for energy, is carried out primarily by the hormone insulin in concert with an enzyme known technically as lipoprotein lipase—LPL, for short. (Sex hormones also interact with LPL, which is why men and women fatten differently.)
In the eighties, biochemists and physiologists worked out how LPL responds to exercise. They found that during a workout, LPL activity increases in muscle tissue, and so our muscle cells suck up fatty acids to use for fuel. Then, when we’re done exercising, LPL activity in the muscle tissue tapers off and LPL activity in our fat tissue spikes, pulling calories into fat cells. This works to return to the fat cells any fat they might have had to surrender—homeostasis, in other words. The more rigorous the exercise, and the more fat lost from our fat tissue, the greater the subsequent increase in LPL activity in the fat cells. Thus, post-workout, we get hungry: Our fat tissue is devoting itself to restoring calories as fat, depriving other tissues and organs of the fuel they need and triggering a compensatory impulse to eat. The feeling of hunger is the brain’s way of trying to satisfy the demands of the body. Just as sweating makes us thirsty, burning off calories makes us hungry.

One More:

If it’s biology, and not a lack of willpower, that explains why exercise fails so many of us as a weight-loss tool, then we can still find reason for optimism. Since insulin is the primary hormone affecting the activity of LPL on our cells, it’s not surprising that insulin is the primary regulator of how fat we get. “Fat is mobilized [from fat tissue] when insulin secretion diminishes,” the American Medical Association Council on Foods and Nutrition explained back in 1974, before this fact, too, was deemed irrelevant to the question of why we gain weight or the means to lose it. Because insulin determines fat accumulation, it’s quite possible that we get fat not because we eat too much or exercise too little but because we secrete too much insulin or because our insulin levels remain elevated far longer than might be ideal.
To be sure, this is the same logic that leads to other unconventional ideas. As it turns out, it’s carbohydrates—particularly easily digestible carbohydrates and sugars—that primarily stimulate insulin secretion. “Carbohydrates is driving insulin is driving fat,” as George Cahill Jr., a retired Harvard professor of medicine and expert on insulin, recently phrased it for me. So maybe if we eat fewer carbohydrates—in particular the easily digestible simple carbohydrates and sugars—we might lose considerable fat or at least not gain any more, whether we exercise or not. This would explain the slew of recent clinical trials demonstrating that dieters who restrict carbohydrates but not calories invariably lose more weight than dieters who restrict calories but not necessarily carbohydrates. Put simply, it’s quite possible that the foods—potatoes, pasta, rice, bread, pastries, sweets, soda, and beer—that our parents always thought were fattening (back when the medical specialists treating obesity believed that exercise made us hungry) really are fattening. And so if we avoid these foods specifically, we may find our weights more in line with our desires.

Epistemocrat

In his smart, funny book entitled The Black Swan, Nassim Taleb coined the term epistemocrat. He defined an epistemocrat as "someone of epistemic humility, who holds his own knowledge in greatest suspicion." I do my best to be a good epistemocrat.

The workouts I prescribe and the nutritional information I disseminate are based upon what I have learned through research and tinkering. If and when I discover better methods and technology, I'll share them. I am no expert and I "know" very little. I am still figuring out the right questions to ask. Maybe that's what makes it fun.

Paleo Study

This study came to my attention after visiting http://www.marksdailyapple.com/. The study is from the University of California San Francisco School of Medicine. The last sentence is telling.

Conclusions:Even short-term consumption of a paleolithic type diet improves BP and glucose tolerance, decreases insulin secretion, increases insulin sensitivity and improves lipid profiles without weight loss in healthy sedentary humans.European Journal of Clinical Nutrition advance online publication, 11 February 2009; doi:10.1038/ejcn.2009.4.

http://www.ncbi.nlm.nih.gov/pubmed/19209185?dopt=Abstract

A bit off topic, but natural fat is nothing to fear. It is a wonderful source of energy and nearly hormonally neutral. This means you won't have a huge insulin spike when you consume fat. Remember, big insulin spikes signal the body to store energy as body fat. Enormous amounts of anything may trigger an insulin response, so don't eat the whole jar of almond butter as I once did!

Grass fed, free range beef and chicken, wild salmon and the like are all great sources. When you consume feed lot meat, I'd trim the fat a bit. The ratio of Omega 6 fatty acids to Omega 3 fatty acids is very high in animals that have been fed the atrocious low fat grain diet. The best ratio is 2:1 or 1:1.

Skip the man made fat (trans fat, partially hydrogenated stuff, etc.). They are terrible.

02.11.09

For Time

21 reps of 135lb hang squat cleans
25 double unders
15 reps of 135lb hang squat cleans
35 double unders
9 reps of 135lb hang squat cleans
45 double unders

Kyle, Stephen, Chris, Brad, Garrett, Conrad, Peggy, Kyle, Joe, Brady, Cory

02.10.09

maximum rounds in 20:00

run 400 meters
bear crawl 2 laps
15 pull-ups

Chris, Stephen, Chris, Kyle, Dwayne, Dawn, Doug, Brad

ME Workout for the Week Ending 02.14.09

back squat 3-3-3-3-3
http://www.youtube.com/watch?v=kawBY5p29fQ

push-press 5-5-5
http://www.youtube.com/watch?v=xLcntfkyXbM

They Were Wrong

Heart surgeon Dwight Lundell penned a fascinating piece concerning the erroneous advice given by doctors concerning heart disease. I've posted the entire article below. Here's an interesting excerpt that really hits the nail on the head:

The rest of us have simply followed the recommended mainstream diet that is low in fat and high in polyunsaturated fats and carbohydrates, not knowing we were causing repeated injury to our blood vessels. This repeated injury creates chronic inflammation leading to heart disease, stroke, diabetes and obesity. Let me repeat that. The injury and inflammation in our blood vessels is caused by the low fat diet that has been recommended for years by mainstream medicine.
What are the biggest culprits of chronic inflammation? Quite simply, they are the overload of simple, highly processed carbohydrates (sugar, flour and all the products made from them) and the excess consumption of omega-6 vegetable oils like soybean, corn and sunflower that are found in many processed foods.

http://www.totalhealthbreakthroughs.com/2009/02/heart-surgeon-admits-huge-mistake/

02.05.09

3 rounds for time

run 400 meters
95lb thruster X 21
hyper push-ups X 12

John, Chris, Peggy, Stephen, Chris, Dwayne, Conrad

02.04.09

3 rounds for time

pull-ups X 15
95lb sumo deadlift high pull X 25
squats X 50

02.03.09

1 40lb manmaker
1 lap farmer's walk
2 40lb manmakers
1 lap farmer's walk
Go up the ladder for 10:00.

2:00 rest

30 burpees for time

Chris, Conrad, Kyle, Chris, Stephen, Dawn, Dwayne, Brad

ME Workout for the Week Ending 02.07.09

deadlift 3-3-1-1-1
glute ham developer sit-ups 15-15-15
ab wheel roll-outs 10-10-10

01.29.09

Rotating Tabata

double unders
55lb dumbbell swing
burpees
sit-ups

John, Peggy, Kyle, Chris, Brad

:20 of double unders, :10 of rest, :20 of swings, :10 rest, etc. 8 rounds.

01.28.09

5 rounds for time

95lb clean & jerk x 15
pull-ups X 15

Chris, Brad, Kyle, Conrad, Joey, Becky, Dawn, Stephen (modified w/running)

01.27.09

5 rounds for time

handstand push-ups X 10
95lb sumo deadlift high pulls X 15
lunges X 25

Chris, Chris, Dwayne, Stephen, Peggy, Conrad, Kyle, JJ

ME Workout for the Week Ending 01.31.09

barbell thruster 5-5-5-5-5
http://www.youtube.com/watch?v=IVBgKB4Gnsw
Annie's form is the one to watch on this video. The thruster is the movement with the barbell.

weighted pull-ups 5-5-5

If you are new to The Proving Ground, read the ME Workout link on the right side of the page.

How to Make a Pig Fat and Insulin Resistant

Here is an interesting study comparing pigs on a cereal grain based diet with those eating a more hunter/gatherer type diet. Notice that the paleo pigs weighed 22% less than the cereal fed pigs and had 43% less subcutaneous fat. Also, the insulin sensitivity was significantly improved in the paleo sample.

The low C reactive protein exhibited by the paleo fed pigs is an indicator of low systemic inflammation. Chronic inflammation is now being linked to everything from heart disease to degenerative neurological diseases such as Parkinson's and Alzheimer's. While this trial doesn't contain a human sample, the results are interesting.

Meat, vegetables, fruit, nuts, seeds. It is so simple.

http://www.pubmedcentral.nih.gov/articlerender.fcgi?artid=1635051.

01.22.09

For Time

run 400 meters
55lb dumbbell swing X 55
pull-ups X 55
burpees X 55
run 400 meters

John, Chris, Maria, Becky, Peggy, Lander, Brad, Dwayne, Conrad, Kyle, Chris

01.21.09

5 rounds for time

25 double unders
25 push-ups

Andre, Amy, Joey, Kyle, Chris, Joe, Brady, Joe, Garrett, Doug

01.20.09

For Time

95lb thruster X 60
With a continuously running clock, perform 10 sit-ups every minute on the minute. You will be interrupting your thrusters. When you have completed the 10 sit-ups, resume the thrusters. Continue until you reach 60 thrusters.

Happy Birthday!

Peggy January 19
John January 22

So kids, how does it feel to be turning 30?

ME Workout for the Week Ending 01.24.09

back squat 5-5-5-5-5
http://www.youtube.com/watch?v=kawBY5p29fQ

01.15.09

For Time
115lb squat clean X 10
burpees X 20
pull-ups X 30
push-ups X 40
sit-ups X 50
push-ups X 40
pull-ups X 30
burpees X 20
115lb squat clean X 10

Joe W, Chris, Brad, John, Becky, Peggy, Kyle

01.14.09

5 rounds for time

standing broad jumps X 7
handstand push-ups X 11
225lb deadlift X 15

John, Chris, Stephen, Justin, Garrett, Joey, Brad, Joe

01.13.08

Maximum Rounds in 25:00

10 reps of 95lb hang power clean & jerks
15 reps of pull-ups
20 alternating lunges

Joe, Cory, John, Stephen, Dawn, Peggy, Jordan, Dwayne, Kyle, Chris

ME Workout for the Week Ending 01.17.09

deadlift 2-2-2-2-2
http://www.youtube.com/watch?v=Syt7A23YnpA&feature=related

overhead press 2-2-2-2-2
http://www.youtube.com/watch?v=GJFjYyA40ss

If you are new to the ME workouts, take a look at the ME guide on the right hand side of the blog. Remember, technique before weight. Please leave your ego at the door.

01.08.09

5 rounds for time

95lb sumo deadlift high-pull X 11
95lb thruster X 11

then...
l-sit practice

John, Chris, Peggy, JJ

01.07.09

For Time

35 squats
35 double unders
35 squats
35 reps of 75lb push-press
35 squats
35 pull-ups
35 squats
35 tuck jumps
35 squats

Josh, Jordan, Doug, Chris, Joe, Dwayne, Brady, Joe 2

01.06.09

For Time:

55 lb dumbbell swing 21-15-9
burpees 9-15-21
pull-ups 21-15-9

John, Stephen, Peggy, Brad, Becky, Dwayne, Chris, Joe, JJ, Chris 2

ME Workout for the Week Ending 01.10.09

front squat 5-5-5-5-5
http://www.youtube.com/watch?v=yHu4jhUbx9M

weighted pull-ups 5-5-5

Only add weight to the pull-ups if you can perform at least 10 without added weight.

On The Right

Most of you veterans don't need this, however I have added a section on The ME workout, a page on how to start The Proving Ground and a couple of additions to the FAQ. Scroll down and tell your friends.

Protein

This is from The Current Opinion in Endocrinology, Diabetes and Obesity.

http://www.co-endocrinology.com/pt/re/coendo/abstract.01266029-200810000-00005.htm;jsessionid=JpNd7JJC11SfMNjfQTTNGnQSThn13Zk6L64mNs1x7yx3Y8SMYLQC!1329102805!181195628!8091!-1

Adaptability

Southside YMCA will be closed next week. With this in mind, The Proving Ground offers the following:

1) A group workout @ Episcopal High School on 12.31.08 (Wed) @ 3:00 PM. Please email me at tpgbr1@yahoo.com or call me @ 288.7208 if you plan to participate. Please stay tuned to the blog for announcements of changes due to weather, etc.

2) I plan on training Monday and Tuesday of this week. If you would like to join me as I aggravate members of other Capital Area YMCAs, email me @ tpgbr1@yahoo.com or call me @ 288.7208. Please contact me the day before so we can agree on the time/place.

3) Upon request, I will email a document containing a variety of body weight only/austere workouts that you can perform @ home.

4) Take a break. If you've been hitting the workouts I offer for a few months without a break, you may just need some down time.

ME Workout for the Week Ending 01.03.09

barbell thruster 3-3-3-3-3
http://www.youtube.com/watch?v=sOFegns0qwI

Merry Christmas!

I hope that everyone has a peaceful, joyous Christmas. I will post an alternative workout location and time for next week due to the closure Southside will experience. If you have any suggestions, email me @ tpgbr1@yahoo.com.

God bless you all.

12.23.08

clean and jerk 12-11-10-9-8-7-6-5-4-3-2-1
pull-ups 1-2-3-4-5-6-7-8-9-10-11-12

Athletes used weights between 35lbs and 95lbs for the clean and jerk. Cleans were of the squat variety.

Chris, Peggy, Becky, John, Joe, Dwayne, Conrad

ME Workout for the Week Ending 12.27.08

back squat 3-3-1-1-1
overhead press 3-3-1-1-1

12.18.08

7 rounds for time

225lb deadlift X 7
pull-ups X 7
handstand push-ups X 7
40lb dumbbell swing X 7
burpees X 7

Chris, Jordan, Chris, Dwayne, John, Becky, Kyle, Conrad

12.17.08

5 rounds for time

95lb thruster X 15
1 lap bear crawl
double unders X 15

**Tuck jumps were subbed for double unders for those who haven't mastered the double under.

Patty, Rebecca, Joey, Dawn, Stephen, Peggy, Kyle, Brian, Joe, Joe, Brady, Dwayne

12.16.08

For time--
95lb clean and jerk X 50

rest 2:00

weighted sit-ups X 30

JJ, Peggy, Dwayne, Joe, Chris, Conrad, Kyle, Doug, John

The Chimes

Join us @ The Chimes East (Coursey) on Thursday 12.18.08 for a post-workout Christmas deal. You can even show up if you didn't do the workout. We'll be there between 7:45 and 8:00 PM. Email me @ tpgbr1@yahoo.com or respond to comments if you plan on cooling down with us at The Chimes.

ME Workout for the Week Ending 12.20.08

deadlift 3-2-1-1-1
http://www.youtube.com/watch?v=Syt7A23YnpA

light hang squat clean 3-3-3-3-3
http://www.youtube.com/watch?v=KhFMuersBh4

Concentrate on perfecting form with light weight on the hang squat cleans.

12.11.08

2 rounds for time

50 push-ups
40 95lb hang power cleans
30 double unders
20 pull-ups
10 burpees

John, Peggy, Conrad, Becky

12.10.08

max rounds in 20:00

handstand push-ups X 5
95 lb sumo deadlift high pull X 7
squats X 9

12.09.08

5 rounds for time
1/2 body weight dumbbell thrusters X 5
burpees X 7
v-ups X 9
pull-ups X 11

Kyle, Becky, Conrad, Joe

ME Workout for the Week Ending 12.13.08

front squat 3-3-3-3-3
weighted dips 5-5-5


Only perform dips with extra weight if you can complete 12 dips without extra weight.

12.04.08

For time
225lb deadlift X 25
walking lunges X 25
pull-ups X 25
burpees X 25
225lb deadlift X 25

Then...

handstand practice

JJ, Dawn, Kyle, Stephen, Becky

Of Course!

The Course of the race & other details--
http://www.reindeer-run.com/whenwhere.htm

A map--
http://www.gmap-pedometer.com/?r=1779651

12.03.08

21-15-9 reps of...
95lb squat clean and jerk
push-ups
pull-ups

**Run 400 meters after each round.

Joe, Joe, Garrett, Scott, Peggy, Joey, Patty, Doug, Conrad,

12.02.08

perform 1 35lb manmaker (sans row)
perform 1 double under
perform 2 35lb manmakers
perform 2 double unders...

Continue increasing reps for 15:30.

John, JJ, Joe, Stephen, Dawn, Peggy, Conrad, Becky, Kyle

ME Workout for the Week Ending 12.06.08

barbell thruster 3-3-3-3-3

maximum vertical leaps 3-3-3-3-3

Superset the heavy thrusters with the unweighted vertical leaps. Rest 2:00 between each superset.

Reindeer Run 12.5.08 @ 7:20 PM

C'mon, it'll be fun. Don't give me anything about how you've never run 3 miles. If you can get through some of our longer metcons, you'll be fine. Last year's course was a bit long, so this is not the best race to get a perfectly accurate benchmark 5k time. They do have a 1 mile fun run as well.

The other cool thing about this particular race is that it attracts a lot of people downtown. If you've never done one of these, you will probably find it fun to run while people are actually cheering for you. For all I know, it may be heckling. I usually have my ipod on. Anyway, there are spectators.

John suggested Happys as the post race "cool down" location. If you plan on participating or if you just want to go for the refreshments afterward, email me at tpgbr1@yahoo.com or post to comments.

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

11.25.08

5 rounds for time

55lb goblet squat X 11
burpees X 15
1 lap bear crawl (aprox. 25 meters)

John, Trent, Dwayne, JJ, Becky, Emile

ME Workout for the Week Ending 11.29.08

back squat 3-3-3-3-3
weighted pull-ups 3-3-1-1-1

11.20.08

for time

95 lb thruster X 30
pull-ups X 10
double unders X 30
pull-ups X 10
95 lb thruster X 20
pull-ups X 10
double unders X 20
pull-ups X 10
95 lb thruster X 10
double unders X 10
pull-ups X 10

Doug, Trent, Becky, Conrad, Peggy, Chris, Joe

11.19.08

5 rounds for time

225lb deadlift x 11
sit-ups X 22
walking lunges X 33

Joey, Chris, Peggy, John, Garrett, Brad, Jordan

11.18.08

Alternate b/t --
55 lb dumbbell swings x 25-20-15-10-5
push-ups X 5-10-15-20-25

then...

cool down
5:00 of
box jumps X 5
30 second plank

JJ, Trent, Chris, Dwayne, John, Doug

ME Workout Week Ending 11.22.08

deadlift 3 X 3
http://www.youtube.com/watch?v=Syt7A23YnpA

bench press 3 X 5

Yes, bench press. Not good as a staple. However, periodic bench work does help develop the ability to push against external objects really, really hard.

11.12.08

for time
25 burpees
35 walking lunges
45 55 lb dumbbell swings
55 squats
45 double unders (170 singles)
35 pull-ups
25 burpees

Jordan, Garrett, Stephen, Dawn, Conrad, Dwayne, Kyle, Trent

11.11.08

max rounds in 15:00

hang squat clean X 5
turkish get-up (r) X 5
turkish get-up (l) X 5

Dwayne, Peggy, Trent, JJ, Abe, Joe, John, Brad, Kyle

ME Workout for the Week Ending 11.15.08

thruster 3-3-3
weighted pull-up 3-3-3

thruster
http://www.youtube.com/watch?v=sOFegns0qwI

11.06.08

3 rounds
1 minute on each exercise
1 minute rest between rounds

box jumps
55lb dumbbell swings
pull-ups
50lb push-press
double unders
20lb dumbbell thrusters

Trent, JJ, Stephen, Dawn, Kyle, Dwayne, Conrad

11.05.08

Friane

run 400 meters
21-15-9 reps of...
225lb deadlift
handstand push-ups
pull-ups
run 400 meters

Dwayne, Peggy, John, Jordan, Garrett

11.04.08

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

95lb sumo deadlift high pull
burpees

Daniel, Peggy, Dwayne, Stephen, Dawn, Brad, Kyle, JJ, Trent

ME Week Ending 11.08.08

Sorry it's late

back squat 3-3-2-1-1-1

max distance broad jumps 3-3-3-3-3

11.01.08

@ Episcopal

5 rounds for time
run 400 meters
15 pull-ups
25 push-ups
35 squats

Trent (second workout of the day), Stephen, Brandon, Conrad, Charles

time trials
100 meters
400 meters
40 meters
Other odds & ends.

Doug

Episcopal

From I-12 (eastbound)

take the Sherwood Forest exit
turn right onto Sherwood and take the first left (S. Harrells Ferry Rd)
stay on Harrells Ferry for about 1 mile
turn right into the Woodland Ridge subdivision
travel down Woodland Ridge Blvd about 1 mile
Episcopal is on the right

The track is at the far left side of the school (assuming you are facing the school). Turn onto the street which runs perpendicular to the school & then immediately pull into the school's parking lot. The track/football field are in the back. Call me @ 288.7208 w/questions.

10.30.08

55 lb dumbbell swing X 50
sit-ups X 50
double unders X 50
55lb dumbbell swing X 30
sit-ups X 30
double unders x 30
55lb dumbbell swing X 10
sit-ups X 10
double unders X 10

Peggy, Trent, Dawn, Stephen, Brad, Kyle

10.29.08

5 rounds for time
30 meter farmer's walk (rx is bodyweight)
300 meter run
handstand push-ups X 7
walking lunges X 20

John, Jeremy, Becky, Dwayne, Kyle, Brad, Brandon, Trent, Chris

Track Workout

We will have a workout @ Episcopal High School this Saturday (November 1) @ 12:00PM. If you plan to attend, please email me @ tpgbr1@yahoo.com.

10.28.08

With a continuously running clock
1 squat clean & jerk the first minute
2 squat clean & jerk reps the second minute...
Continue for 15 minutes (I called it @ 12 minutes)
When you can't perform the c&js in the time allowed, switch to burpees.

4 rounds of bottom-to-bottom Tabata squats for dessert.

JJ, John, Peggy, Dawn, Stephen, Brad, Brandon, Dwayne, Kyle, Chris

ME Workout Week Ending 11.01.08

front squat 3-3-3-3-3
weighted dips 5-5-5

For the weighted dips, use the belt with the chain attached to it. Only perform the dips with extra weight if you can crank out at least 10 repetitions without added weight.

10.23.08

21-15-9
95lb sumo deadlift high pull
95 lb thruster
pull-ups

JJ, Trent, Peggy, Chris, Joe

10.22.08

5 rounds for time

run 300 meters
double unders X 25 (or 100 singles)

then...

reverse Tabata L-sits (8 rounds of :10 on/:20 off)

Chris, Stephen, Doug, Kyle, John

10.21.08

5 rounds for time

30 35lb 1 arm dumbbell swings (15 each)
40 hyper push-ups
50 squats

Kyle, Peggy, Dawn, Chris, JJ, John, Joe

Stephen--ME deadlift
then...

3 rounds for time

225lb deadlift X 15
run 400 meters