ME Workout for the Week Ending 07.18.09

Illustration by Lon Kilgore

back squat 3-2-1-1-1

http://www.youtube.com/watch?v=kawBY5p29fQ

07.09.09

for time

30 box jumps-30 inch box
30 power clean & jerks-95lbs
30 pull-ups
30 barbell thrusters-95lbs
30 v-ups
30 box jumps-30 inch box

07.08.09

run 400 meters
then...
21-15-9
pull-ups
handstand push-ups
rest 2:00
run 400 meters
then...
21-15-9
225lb deadlift
burpees

07.07.09

maximum rounds in 10:00
5 double unders
7 sit-ups
9 squats

rest 2:00

maximum rounds in 10:00
run 300 meters
1 lap bear crawl

07.06.09

3 rounds for time

60lb goblet squat X 25
hyper push-ups X 25
v-ups X 25
60lb dumbbell 1 arm clean and jerk X 25
jumping lunges X 25

ME Workout for the Week Ending 07.11.09

power clean 2-2-1-1-1

http://www.youtube.com/watch?v=6tXcS0Xp1aE (Rippetoe)

http://www.youtube.com/watch?v=eYoSu5Ma0cU (Burgener)

glute ham sit-ups 10-10-10

Happy Independence Day!

There, I guess King George will be able to read that.

-John Hancock

The Spillway Classic

Here is a link with information and a registration form for the big 3 mile trail run on Sunday, July 19. This is a good one!

http://www.runnotc.org/races/2009/spillway.pdf

07.02.09

for time

run 800 meters
75lb push-press X 50
40lb 1 arm dumbbell snatch X 50 (25 each side)
pull-ups X 30
burpees X 30
run 800 meters

07.01.09

5 rounds for time

run 300 meters
95lb sumo deadlift high-pull X 15

06.30.09

for time

115lb thruster X 50

Perform 5 burpees every time the bar touches the floor. Resume the thrusters. Keep going until you hit 50.

06.29.09

max rounds in 20:00

run 400 meters
7 handstand push-ups
9 dumbbell swings, 70lb dumbbell
11 double unders

ME Workout for the Week Ending 07.04.09

Power and Grace

front squat 3-3-3-3-3
http://www.youtube.com/watch?v=dehR3d6NuQE


1 arm dumbbell overhead press 3-3-3 (each side)

06.25.09

for time

run 400 meters
40lb dumbbell push-press X 40
hyper push-ups on the dumbbells X 40
carry the dumbbells 300 meters
pull-ups X 40
run 400 meters

06.24.09

They sure could jump in the 80s.

for time

25 reps box jump--30inch box

then...

10-9-8-7-6-5-4-3-2-1 225lb deadlift

1-2-3-4-5-6-7-8-9-10 handstand push-ups

then...

25 reps box jump--30inch box

Alternate the deadlifts with the handstand push-ups.

06.23.09

3 rounds for time

50 squats
40 sit-ups
30 push-ups
20 pull-ups
10 burpees

06.22.09

7 rounds for time

115lb squat clean and jerk X 5
jumping lunges X 7
double unders X 9
bear crawl/crab crawl 1 lap

ME Workout for the Week Ending 06.27.09

deadlift 1-1-1-1-1

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

then...

glute ham sit-ups 3 X 10

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

back extensions 3 X 10

**That means 3 sets of 10 repetitions. Alternate with a set of sit-ups and a set of back extensions. No rush.

06.18.09

Maximum rounds in 10:00 of...

billboard run (300 meters)

15 dips (or 15 hyper push-ups)

REST 2:00

Maximum rounds in 10:00 of...

billboard run (300 meters)

55lb dumbbell swing X 15

Your score is the total number of rounds (and fractions of rounds) completed. Hyper push-ups are performed on the steps. Hydrate.

06.17.09

55 L pull-ups and 55 handstand push-ups for time

Feel free to mix and match as you see fit. You've just got to get to 55 on each movement.

Do deadhang pull-ups (no kip) if you don't have the L. Do jumping pull-ups with a SLOW descent if you don't have dead hang pull-ups. Here's an L pull-up:

http://www.youtube.com/watch?v=gZSst-g4aeo

06.16.09

run 400 meters
then...
25-15-5 reps
40lb dumbbell thrusters
40lb dumbbell power cleans
then...
run 800 meters
then...
5-15-25 reps
v-ups
burpees
then...
run 400 meters

Nice grind, folks.

Emil Zatopek

Emil Zatopek was known as "the Czech Locomotive." I recently learned of his remarkable running career and life while listening to the book-on-CD version of Born to Run by Christopher McDougall. Zatopek was reportedly one of the first modern runners to extensively use interval training. He supposedly did a workout that consisted of 80 (yes, 80) 400 meter intervals with 200 meter jogging recoveries between the intervals! You can read a bit about him here:http://www.runningpast.com/emil_zatopek.htm

Born to Run is an interesting read so far. The link below is to Amazon which has a short video of the above mentioned author Christopher McDougall talking about why he wrote the book and the trap of the modern running shoe.

http://www.amazon.com/Born-Run-Hidden-Superathletes-Greatest/dp/0307266303

06.15.09

21-15-9 repetitions of...

250lb deadlift
explosive push-ups
standing broad jumps

ME Workout for the Week Ending 06.20.09

back squat 3-3-3-3-3

http://www.youtube.com/watch?v=kawBY5p29fQ

overhead press 3-3-3-3-3

http://www.youtube.com/watch?v=sebbhlKhs2E&feature=PlayList&p=3D3C78690DC40B13&playnext=1&playnext_from=PL&index=6

The illustration is from Mark Rippetoe's Starting Strength http://www.amazon.com/Starting-Strength-Practical-Coaching-Beginners/dp/0976805405

Aloha!

I am planning to vacate the area for a few days next week. We will have class on Monday and Tuesday. There will be no organized classes on Wednesday (6/17) or Thursday (6/18). Don't despair, I intend on posting workouts on both of those days. Do them on your own or with a group or not at all! Your regularly scheduled programming should resume on Monday, June 22.

06.10.09

for time

65 squats
30 pull-ups
30 double unders
20 pull-ups
20 double unders
10 pull-ups
10 double unders
65 squats

06.09.09

for time

run 800 meters
55lb dumbbell swing X 50
burpees X 50
run 800 meters

06.08.09

3 rounds for time

115lb hang power cleans X 25
sit-ups X 25
dips X 25 (or 35 hyper push-ups)

ME Workout for the Week Ending 06.13.09

power clean 2-2-2-2-2

http://www.youtube.com/watch?v=6tXcS0Xp1aE (Rippetoe)

http://www.youtube.com/watch?v=eYoSu5Ma0cU (Burgener)

Remember, unless you have bumper plates you will not be able to use the amount of weight your strength will allow. Open those hips and make this explosive.

06.04.09

for time

run 400 meters
5 laps bear crawl
15 pull-ups
run 400 meters
3 laps bear crawl
25 pull-ups
run 400 meters
1 lap bear crawl
35 pull-ups

A Request and An Announcement

The Request:

I need help reinforcing the pull-up station Jordan and I constructed. If you are willing to help and you have the construction abilities equal to or greater than an elementary school student (greater ability than your humble coach), email me at tpgbr1@yahoo.com.

The Announcement:

I plan to coach on Monday nights this summer while Jordan is at camp. Time slot stays the same (6:30 pm).

06.03.09

7 rounds for time
95lb sumo deadlift high pull X 5
95lb power clean X 7
95lb push jerk X 9

then...

50 double unders

06.02.09

for time

700 meter run
then...
21-18-15-12-9-6-3 reps of-
55 lb goblet squat
push-ups
then...
700 meter run

ME Workout for the Week Ending 06.06.09

deadlift 3-2-1-1-1

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

30 seconds in a plank X 3

I believe this photo is found in Mark Rippetoe's book Starting Strength. You can find it here- http://www.amazon.com/Starting-Strength-Practical-Coaching-Beginners/dp/0976805405

If you are new to The Proving Ground, please take a look at the ME Workout link in the links section to the right. Please email me with any questions at tpgbr1@yahoo.com.

05.28.09

for time
run 300 meters
100 walking lunge steps
80 push-ups
run 300 meters
60 sit-ups
40 pull-ups
run 300 meters
20 flying burpees

Jordan's Fiesta Extravaganza

Let's send Jordan off to camp in style. We will be at Superior Grill tomorrow evening (Friday) to celebrate Mr. Watts. The festivities begin between 8 & 8:30. Hope to see you there!

Jordan's email is jwatts8@lsu.edu.

What Does This Worm Have to do With You?

Well, according to Cynthia Kenyon, quite a bit. Kenyon is Director of the UCSF Center for the Biology of Aging as well as an American Cancer Research Society Research Professor. I happened upon this video on Art DeVany's private blog (http://www.arthurdevany.com/).

The worm pictured is known as a c-elegan. It is used in the research of aging because it has a relatively short lifespan (about two weeks). I have placed links to Kenyon's talks about her findings at the bottom of this post. For those interested in the information but not in the unabridged presentation, I offer the following brief synopsis:

First, damage to a gene known as daf-2 actually doubled the lifespan of the worms. The damage to this particular gene also enabled the "elderly" c-elegan to move like a young whipper snapper c-elegan. This daf-2 gene is a hormone receptor. Remember from high school biology, hormones send messages. Hang with me on this.

The daf-2 receptors are similar to two receptors in humans. These two receptors are the receptors for Insulin like Growth factor 1 (IGF-1) and Insulin. IGF-1 and Insulin send messages that tell the body to promote growth and food storage. Conversely, low Insulin and IGF-1 signaling tell the body to turn on cell maintenance and stress resistance, not growth.

Current genetic research is suggesting a connection with an organism's ability to resist stress and a long, active lifespan. This is what was displayed with the c-elegan. As mentioned above, low Insulin and IGF-1 signaling promote stress resistance at a cellular level.

So, how do we down regulate these two receptors?

By promoting insulin sensitivity and having overall low insulin levels.

Practical ways to do this include:

• Eating a diet based on meat, vegetables, fruit and nuts. Ditching the grains, sugar and processed food-like substances (these raise insulin chronically and decrease insulin sensitivity).
• Engaging in brief, intense, intermittent exercise. Too much exercise burns out stress receptors, messes up insulin sensitivity and catabolizes lean body mass. In my opinion, most ultra endurance athletes don't age particularly well. More is not always better.
• Getting enough quality sleep and dealing with life's stressors appropriately.

See the primer and nutrition info which are found in the links section for more information.

Here are the links to Kenyon's talk: http://www.scivee.tv/node/8583

http://www.scivee.tv/node/10340

There is far more detail and information presented in the actual lectures. Sorry for the run-on paragraph above. Blogger's toying with me.

05.27.09

maximum rounds in 20:00

225lb deadlift X 15
run 400 meters

05.26.09

max rounds in (MRI) 5:00
10 v-ups
10 squats
rest 2:00
MRI 5:00
40lb dumbbell snatch X 7 each arm
handstand push-ups x 7
rest 2:00
MRI 5:00
burpees X 5
1 lap bear crawl

Thanks, Emily!

The Proving Ground's first follower. C'mon, all the cool kids are doin' it!

ME Workout for the Week Ending 05.30.09

barbell thruster 3-3-3-3-3

http://www.youtube.com/watch?v=nCl-Lft8LSQ

glute ham sit-ups 10-10-10

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

05.20.09

for time

box jumps X 30
then...
21-15-9
135lb hang clean & jerk
pull-ups
then...
box jumps X 30

05.19.09

7 rounds for time

run 300 meters
95lb barbell thruster X 8
burpees X 11

Short Bursts of Play

I attempt to refrain from the "study wars" as I call them. Your study says one thing. Mine says another. Who's right? Who cares!?

However (I didn't say but), when I find stuff that makes sense within the framework of what has worked for me and others I have coached, I'll post it. For that matter, if I find something that shoots the stuff I believe down effectively, I'll post that too!

The linked article speaks of a study that says children like to play in short bursts of activity. It suggests that children may be less fat and more fit if they participated in more unstructured play and less structured physical education. This makes sense because it seems as though humans of all ages tend to move with a certain Levy distribution http://en.wikipedia.org/wiki/Levy_walk.

A quote-

Previous research has shown that children are more naturally inclined to engage in short bursts of running, jumping and playing with a ball, and do not tend to sustain bouts of exercise lasting five or more minutes. This is especially true for activities that are more vigorous in nature.

Compare this with the new feel-good campaign from the NFL called NFL Play 60.

The National Football League has even started a program called NFL Play 60 that encourages kids to move for at least 60 minutes each day. "Our players know the importance of staying healthy and it’s important that young fans also understand the value of exercise," said NFL Commissioner Roger Goodell. "Play 60 is an important tool in ensuring children get their necessary daily physical activity as recommended by health and fitness experts."

This seems to be the standard, ineffective physical education model as well. Maybe the education system has gotten it wrong. Again.

CrossFit (http://www.crossfit.com/), MovNat(http://www.movnat.com/), and Frank Forencich's concepts (http://www.exuberantanimal.com/) all blow the old PE model out of the water.

The article--http://www.livescience.com/health/090516-kids-play.html

ME Workout for the Week Ending 05.23.09

front squat 5-3-3-1-1-1

http://www.youtube.com/watch?v=dehR3d6NuQE

05.14.09

for time

95lb clean & jerk X 15
sit-ups X 50
95lb clean & jerk X 15
pull-ups X 25
95lb clean & jerk X 15
sit-ups X 50
95lb clean & jerk X 15
pull-ups X 25

**All clean & jerks were from the floor and of the power variety (no squat).

05.13.09

3 rounds for time

run 700 meters
25 double unders
50 squats

05.12.09

10 rounds lasting 90 seconds each

explosive push-ups X 5
55 lb dumbbell swing X 7
bear crawl 1 lap

**Rest for the balance of the 90 second round.

ME Workout for the Week Ending 05.16.09

Superset the following. That means perform the push-jerks and immediately move to the pull-ups. Rest 1.5-2 minutes before beginning the next superset.

push-jerk 2-2-2-2-2
weighted pull-ups 3-3-3-3-3

Only add weight to the pull-ups if you can do at least 10 dead hang, bodyweight pull-ups.

http://www.youtube.com/watch?v=OxBxSaCJnh8 (push-jerk)

http://www.youtube.com/watch?v=xLcntfkyXbM (push movement comparison)

05.07.09

for time

25 pull-ups
run 700 meters
95lb thrusters X 45
run 700 meters
25 pull-ups

05.06.09

3 rounds for time

run 400 meters
225lb deadlift X 17
burpees X 21

05.05.09

for time

40lb manmakers X 21
double unders X 25
40lb manmakers X 15
double unders X 35
40lb manmakers X 9
double unders X 45

ME Workout for the Week Ending 05.09.09

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

04.29.09

5 rounds for time

run 400 meters
walking lunges X 30 steps
sit-ups X 30

04.28.09

for time

10-9-8-7-6-5-4-3-2-1 handstand push-ups
1-2-3-4-5-6-7-8-9-10 95lb squat cleans

ME Workout for the Week Ending 05.02.09

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

04.23.09

3 rounds for time

15 pull-ups
run 400 meters
95 lb sumo deadlift high-pull X 25

04.22.09

40lb dumbbell snatch X 50 (25 each side)
run 800 meters
handstand push-ups X 30
run aprox. 650 meters
40lb dumbbell snatch X 50 (25 each side)
run 300 meters
handstand push-ups X 30

Cinco K

Brad sent me the following link concerning a 5k on Friday, May 1. http://www.active.com/page/Event_Details.htm?event_id=1694550&assetId=4ea1d670-6757-4311-a085-d47f0166b659

This race benefits the Pancreatic Cancer Action Network as well as Cancer Services of Baton Rouge. There is a Cinco de Mayo celebration afterward. If the Cinco de Mayo isn't to our liking, we can always move The Proving Ground's celebration to a fine local Mexican establishment. Come enjoy a Friday 5k WOD or just show up for the fiesta.

Post your intention to participate to comments.

04.21.09

for time
50 double unders
50 jumping pull-ups
50 burpees
50 double unders

ME Workout for the Week Ending 04.25.09

Dimas can front squat a lot of weight.

front squat 5-5-5-5-5
http://www.youtube.com/watch?v=dehR3d6NuQE

overhead press 5-5-5-5-5
http://www.youtube.com/watch?v=sebbhlKhs2E&feature=PlayList&p=3D3C78690DC40B13&playnext=1&playnext_from=PL&index=6

04.16.09

maximum rounds in 21:00

run 300 meters
25 squats
20 sit-ups
15 hyper push-ups
10 pull-ups

04.15.09

21-15-9 repetitions of...

135lb power clean and jerk
pull-ups
burpees

On Endurance

Currently, we don't have any serious endurance athletes at The Proving Ground. This post on Brian Mackenzie's brand of endurance training is worth a read if you're interested in training methodology. If you're not, pass it along to your friends who "jog" regularly or who participate in lots of endurance activities.

http://www.gotrimax.com/TriMaxBmac.htm

Brian's site

www.crossfitendurance.com

04.14.09

The following was performed in pairs. You go, I go.

run 400 meters
75lb thruster X 100
run 400 meters
partner drag X 6 laps
run 400 meters
push-ups X 100

The repetitions listed are total reps between the two team members. Only one team member was allowed to work at any given time (except for the run). The bar never touched the floor during the thrusters.

ME Workout for the Week Ending 04.19.09

power clean 2-2-2-2-2
http://www.youtube.com/watch?v=6tXcS0Xp1aE&NR=1
http://www.youtube.com/watch?v=mCUmi2oqlvA

Happy Easter!

Brown Fat

I first learned of brown adipose tissue a year or so ago from Art DeVany's blog (http://www.arthurdevany.com/). It's now all over the news. Surfers may have more of it due to cold water exposure. The article below is from NPR.

http://www.npr.org/templates/story/story.php?storyId=102964807

Of course, the powers-that-be will attempt to create a pill to stimulate brown fat. All you really need is episodic exposure to cold. A cold rinse after my shower has worked great. Not after every shower, just some. The body's healthy adaptive response to acute, intermittent stress is profound. It seems to be irrelevant whether the stressor is exercise, cold, food intake, etc. Chronic exposure often results in negative outcomes while intermittent doses tend to yield more healthful, positive results.

Here is Dr. DeVany addressing the topic of brown adipose tissue:

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

04.09.09

3 rounds for time

run 400 meters
21 pull-ups
15 burpees

04.08.09

for time

35 double unders
225lb deadlift X 21
60 push-ups
25 double unders
225lb deadlift X 15
40 push-ups
15 double unders
225lb deadlift X 9
30 push-ups

04.07.09

The Chipper

25 pull-ups
farmer's carry 300 meters
bear crawl 5 laps
swings X 50
run 800 meters
thrusters X 50
25 pull-ups

Use dumbbells equal to 1/3 body weight.

The Caveman

Here's a short article on French rugby star Sebastian Chabal. They call him "the caveman." Chabal weighs around 250lbs with less than 10% body fat. He can run all day and hits people very, very hard. How does he train? An excerpt:

"Athletes like Chabal do incredibly high intensity, short duration training. There is little cardiovascular training such as cycling or running. Instead, the focus is on very heavy weight lifting, no more than eight repetitions at a time. As for the running, 10-second sprints, repeated a dozen times, is the extent of it for Chabal. He has geared all his training towards high-impact, explosive rugby. It would be almost self-defeating for Chabal to attempt to increase his endurance by doing longer running or cycling training, because the energy demand of doing these activities would compromise his ability to remain what is called ‘anabolic’ – in a state of growth. "

http://www.health24.com/fitness/2007_Rugby_World_Cup/16-3943-3945,42411.asp

The Dangers of Endurance Training

If you are currently a member of The Proving Ground, this post may seem unnecessary or redundant. Please pass it along to your endurance buddies. If you are a runner or other endurance athlete, please take a look at the following post. Dr. Arthur DeVany (http://www.arthurdevany.com/) has done some excellent research on this topic.

I am a firm believer in brief, intermittent workouts which demand and develop competency in a broad range of physical skills and abilities. Basically, do a lot of different things hard and fast every now and then. It is what attracted me to CrossFit.

The endurance training model is quite the opposite. The concept is simple- train your activity (running, biking, swimming, rowing, etc.) chronically, many times slowly and over long periods of time and great distances. Most physicians will tell you that jogging is great for your health. Endurance athletes are viewed by many as the fittest people on earth. I believe both of these claims are horribly wrong.

The following study describes the increased occurence of ventricular arrhythmias that triathletes have and the subsequent elevation of risk of sudden cardiac death. It seems that death is a frequent companion to endurance competitions. This is sad and unnecessary.

Let me say that I enjoy the occasional 5k road race. They are fun and the parties afterward are usually good. I believe that performing endurance activities occasionally probably does little to no harm and may be fun if you like that sort of thing. However, as I looked around after the 5k organized by Happys last night, it dawned on me that most people there probably ran way too much and could be so much more happy and healthy by diversifying their activities, adding an element of randomness and doing much less work! You can run a very respectable 5k time without having to TRAIN for it!

There are numerous other reasons to leave the chronic endurance training and overexercise in general by the wayside. Such activities were not a part of the lives of our ancestors, speed up the aging process, promote chronic stress and necessitate abmysmal nutrition due to the energy demands they elicit. I will save these for later posts.

In the meantime, just do different activities, hard and fast, every now and then. Acute, not chronic. The natural world does not resemble a metronome. Neither should we.


Ventricular Premature Beats in Triathletes: Still a Physiological Phenomenon?Philip Claessensa, Christophe Claessensb, Marc Claessensb, Hilde Bloemenb, Mieke Verbanckb, Robert FagardbaDepartment of Cardiology, Imeldaziekenhuis, Bonheiden, Belgium, andbDepartment of Cardiology, University Hospital Leuven, Belgium
Address of Corresponding Author
Cardiology 1999;92:28-38 (DOI: 10.1159/000006943)

Key Words
Arrhythmia
Cardiomyopathy
Diastole
Exercise
Hypertrophy

Abstract
Sudden death is a tragic fact, unexpectedly arising in all age groups. Ventricular arrhythmias are the main cause. At the end of a maximal exercise test more ventricular premature beats were noted in a group of well trained triathletes compared with a similar control group. The etiology is multifactorial. When these ventricular premature beats are associated with specific structural and functional heart adaptations, echocardiographically and electrocardiographically well-documented, then those 'banal' ventricular premature beats cannot longer be considered as a physiological phenomenon. In these circumstances the involved subject is a candidate for dangerous arrhythmias and 'sudden cardiac death'. Purpose: The principal cause of 'Sudden cardiac death' is ventricular arrhythmias. We explore the incidence of ventricular premature beats (VPB) in triathletes, who engage in enforced endurance sports. Methods: Fifty-two triathletes were compared with twenty-two control subjects with comparable anthropometric parameters in function of structural and functional cardiac adaptations. Maximal exercise tests were conducted on a stationary bicycle and a treadmill. During the last two minutes of each test, the VPB were registered. Results: Statistically significant differences emerged in the cardiac structure and function between the triathletes and the controls. There were signs of cardiac hypertrophy and arguments for a supernormally diastolic left ventricular function in the triathletes. The performance capacity was also significantly higher in the triathletes. The maximal heart rate was significantly higher in the control group. The number of VPB was significantly higher in the triathletes. The increased risk of VPB in the triathlon group is caused by several factors: the degree of cardiac hypertrophy, the increased diastolic reserve, the duration of the exercise, the existence of an aortic insufficiency jet and some specific electrocardiographic findings. Conclusions: The triathlete has an increased risk of VPB during maximal efforts. We doubt the traditionally accepted view of the physiological nature of those VPB and suspect that the limit of physiological cardiac adaptations to sport efforts is exceeded with the appearance of VPB. The triathlete with VPB and with specific electrocardiographic and echocardiographic findings is a candidate for 'sudden cardiac death'.
Copyright © 2000 S. Karger AG, Basel

Author Contacts
Dr. Philip ClaessensRubenslei 352018 Antwerp (Belgium)Tel. +32 3 232 28 03, Fax +32 3 233 36 51E-Mail jan.claessens@village.uunet.be

Article Information
Received: Received: May 18, 1999Accepted after revision: July 20, 1999Number of Print Pages : 11Number of Figures : 5, Number of Tables : 11, Number of References : 30

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ME Workout for the Week Ending 04.11.09

back squat 3-2-1-1-1
http://www.youtube.com/watch?v=kawBY5p29fQ

push jerk 2-2-2-2-2
http://www.youtube.com/watch?v=lBCIXxKW33s&feature=PlayList&p=93BC19A7665770EE&playnext=1&playnext_from=PL&index=2

Reference the ME Workout link at the right for a brief tutorial in the procedures and practices.

04.02.09

Fran
21-15-9
95lb barbell thruster
pull-ups

Fran is a CrossFit benchmark workout that has received considerable attention on the Internet as of late. It is one workout and clearly does not represent the breadth and depth of CrossFit or the programming I prescribe. It is a very effective workout, but it needs to be viewed with the big picture of broad, general and inclusive fitness in mind. A similar preoccupation with the 300 workout erupted a year or so ago.

This evening's workout represented the attending athletes' first exposure to Fran. They made me proud.

Here is my favorite Fran video. This was shot a few years ago. The range of motion isn't the best in either athlete. However, Josh Everett and Greg Amundson are both phenomenal athletes and fantastic representatives of the CrossFit community. This is an old school CrossFit duel.

http://www.youtube.com/watch?v=e0nwx7Q5j-k

04.01.09

for time

run 400 meters
95lb sumo deadlift high-pull X 30
run 400 meters
95lb push-jerk X 30
run 400 meters
95lb sumo deadlift high-pull X 30
run 400 meters
95lb push-jerk X 30

03.31.09

maximum rounds in 10:00
6 jumping lunges (alternating)
9 push-ups
12 sit-ups

rest 2:00

45lb one arm snatches X 50 (25 each) for time

A Chat Show

Hear what UK journalist Bryan Appleyard has to say about eating paleo. Contrary to what the host says, it does contain carbs!

http://www.youtube.com/watch?v=w-r0qys89io

A Nice Day to Run

John and Charles at the Big Apple Run last week. No specific training. Just TPG and coffee.

ME Workout for the Week Ending 04.04.09

deadlift 5-5-5-5-5
high box jump or maximum vertical leap 3-3-3-3-3

Perform 5 repetitions of deadlift followed by 3 jumps. Rest at least 2:00 and repeat the sequence 4 more times, resting after each superset.

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

03.26.09

5 rounds for time (Rx is 135lbs)

deadlift X 5
hang power clean X 7
push-jerk X 9
double unders X 25

03.25.09

3 rounds for time

pull-ups X 25
squats X 50
burpees X 25

03.24.09

5 rounds for time

run 400 meters
40lb dumbbell split clean X 15
handstand push-ups X 11

ME Workout for the WE 03.28.09

barbell thrusters 5-5-5-5-5
http://www.youtube.com/watch?v=nCl-Lft8LSQ

weighted pull-ups 3-3-3-3-3

If your maximum number of pull-ups is less than 10, perform 5 sets of 50% of your maximum repetitions for one set. For example, if you can perform 8 pull-ups, do 5 sets of 4 reps.

If you don't have a pull-up yet, do 5 sets of 3 repetitions of a jumping pull-up with a SLOW descent. In other words, jump up to the flexed position over the bar and descend as slowly as possible. Do two more reps of this. That is one set.

ME procedures are found with the links to the right.

Two New Offerings

I published two new pages for the blog which may be found on the right hand side of this page. You may have to scroll down a bit. They are entitled Nutrition and The Health and Fitness Primer, respectively. Feel free to use the information and share it. As always, no command and control. It's always your decision. Simply two new offerings.

Running and Ramblings

I count myself extremely blessed to have the opportunity to coach everyone who moves at The Proving Ground. Watching people throw themselves, mind and body, into the movements of the evening is sheer joy. Last night was particularly inspiring for me.

In a moment of observation, the stark contrast between what was going on in the small room at the Southside YMCA and what passes for physical fitness in 95% of the gyms and health clubs out there was never more apparent. There was crawling, pulling, swinging heavy weight, walking, encouraging, smiling, grimacing, resting and cajoling. It seemed as though everyone was fully present mentally as well as physically. It was dynamic and community driven. No counting. No screaming on a microphone. No unnatural command and control. Just hard, fun work and play.

This really hit me when I stepped outside the room we use into the main portion of the building. What I found was a quiet metronome of assembly line fitness with very little movement at all. In fact, the devices being used were designed to limit movement as much as possible. What's worse, there was no heart or sense of community to be found. It really made be appreciate what our group does and how we do it.

On a related note, physical educator and researcher Frank Forencich's organization Exuberant Animal promotes many of the same ideals which shape the research and practice of The Proving Ground. His concept of natural, play based fitness is intriguing as is his mantra of getting people to "fall in love with movement." Check it out at http://www.exuberantanimal.com/index.php.

I plan to run the Big Apple run tomorrow. It is hosted by the Louisiana Resource Center for Educators. This terrific organization works tirelessly to help teachers and teachers-in-training all over the state. The weather should be beautiful. Here's the link in case you would like to see what kind of 5K time you have: http://www.lrce.org/big_apple_run.html.

Have a fantastic weekend.

03.19.09

for time

21-18-15-12-9-6-3 repitions of...
55lb dumbbell swings
pull-ups

**1 lap bear crawl after every set of pull-ups.

Jennifer, Danielle, Peggy, Joey, Dawn, Stephen (alternate workout), Chris, Hatchet, Dwayne, Jason, Kyle, John, Emile, Garrett, Joe, Cory, Brady

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.