10.27.09

21/42-15/30-9/18

225lb deadlift
45lb overhead walking lunges

The first round looks like 21 DLs and 42 walking lunge steps.

10.26.09

w/ Jordan

5 rounds w/ 2:00 rest between each round

shuttle run
15 towel pull-ups
40lb hang squat clean X 10

ME Workout for the Week Ending 10.31.09

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


After the last set of 3, decrease the weight by 50% and perform 15 fast, controlled repetitions. Emphasize exploding to the top of the squat (concentric) and controlling the weight on the way down (eccentric).

10.21.09

3 rounds for time

50 double unders
25 reps of 95lb sumo deadlift high-pull
25 dips

10.20.09

for time

run 800 meters
21 renegade man makers w/ 30lb dumbbells
run 800 meters
21 renegade man makers w/ 30lb dumbbells

10.19.09

w/ Jordan

for time

50 walking lunges
55lb 1 arm dumbbell snatch X 30 (left)
50 walking lunges
55lb 1 arm dumbbell snatch X 30 (right)
50 walking lunges

ME Workout for the Week Ending 10.24.09

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


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

10.15.09

for time

21-15-9

burpees
95lb power clean
95lb barbell thruster

10.14.09

maximum rounds in 10 minutes

225 lb deadlift X 3
handstand push-ups X 7

rest 2:00

tabata sit-ups
tabata squats

10.13.09

We will not have an organized workout this evening. I apologize for the short notice. I recommend that you perform the ME workout or the following:

3 rounds for time

25 pull-ups
25 burpees

We will be back in action on Wednesday, October 14.

10.12.09

w/Jordan

maximum rounds in 23:00

run 300 meters
95lb power clean X 20
double unders X 25 or 100 singles
clap push-ups X 10

ME Workout for the Week Ending 10.17.09

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

10.08.09

maximum rounds in 20:00

115 lb power clean X 7
115 lb push jerk X 7
billboard run (aprox 300 meters)

10.07.09

for time

50 jumping lunges
50 hyper push-ups
run 800 meters
50 goblet squats @ 55lbs
run 400 meters
50 1 arm dumbbell cleans (25 each side) @ 55lbs

10.06.09

2 rounds for time

50 squats
50 double unders
25 pull-ups
21 manmakers (no row) w/ 30lb dumbbells

10.05.09

w/Jordan

45lb dumbbell overhead press X 11-10-9-8-7-6-5-4-3-2-1
45lb dumbbell 1 arm snatch (each arm) X 1-2-3-4-5-6-7-8-9-10-11

ME Workout for the Week Ending 10.10.09

weighted pull-ups 5-5-5
weighted dips 5-5-5

If your unweighted pull-up and/or dip max is fewer than 10 repetitions, perform 5 unweighted sets with half the repetitions of your max.

Example:You can perform 8 pull-ups. Do 5 sets of 4 with plenty of rest in between.

10.01.09

for time

run 800 meters
50 reps sumo deadlift high-pull @ 95lbs
50 pull-ups
run 800 meters

09.30.09

5 rounds for time

run 400 meters
circular burpees X 11
squats X 30

09.29.09

3 rounds for time

115lb squat clean X 15

run 400 meters

Two reasons Juan is cool:

1) He trains with a broken rib.

2) He stopped in the middle of the above workout to change a tire for someone in the parking lot. He then promptly finished the workout. Bravo!

09.28.09

w/Jordan

6 rounds for time
45lb dumbbell push-press X 11
flying burpees X 8

medicine ball slams

ME Workout for the Week Ending 10.03.09

barbell thrusters 3-2-1-1-1

09.24.09

With a continuously running clock--

run 400 meters every 150 seconds X 5

**The final 400 meter run must be completed in 85 seconds or less. Failure to reach this benchmark results in the penalty phase.

Penalty--25 burpees for time

The faster you finish, the more rest you get.

09.23.09

for time

bear crawl 2 laps
75 sit-ups
bear crawl 2 laps
55lb dumbbell swing-50 reps
bear crawl 2 laps
35 handstand push-ups
bear crawl 2 laps
20 pull-ups

09.22.09

3 rounds for time

50 squats
35 double unders
20 pull-ups
10 burpees

09.21.09

w/ Jordan

10-9-8-7-6-5-4-3-2-1 reps of dumbbell thrusters
7 reps of knees-to-elbows between each set of thrusters

ME Workout for the Week Ending 09.26.09

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

09.17.09

2 rounds for time

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

09.16.09

for time

50 pull-ups
100 walking lunges
800 meter run
75lb push-jerks X 50
1/2 body weight farmer's carry-300 meters
400 meter run

09.15.09

3 rounds for time

315lb deadlift X 5
burpees X 15
dumbbell thrusters w/ 25lbs in each hand X 25

09.14.09

W/ Jordan

for time
run 400 meters w/ medicine ball
35 turkish get-ups (left side)
30 obstacle jumps
35 turkish get-ups (right side)
run 400 meters w/ medicine ball

ME Workout for the Week Ending 09.19.09

I guess that's one way to do it.

back squat 3-3-3-3-3

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

09.10.09

3 rounds for time

handstand push-ups X 15
95lb sumo deadlift high-pulls X 25
double unders X 35
pull-ups X 25

09.09.09

maximum rounds in 20:00

walking lunges X 35
burpees X 15
pull-ups X 10

09.08.09

3 rounds for time

55lb dumbbell swing X 25
55lb 1 arm push-jerk X 10 each side
run 400 meters
v-ups X 25

ME Workout for the Week Ending 09.12.09

power clean 3-2-2-2-2
http://www.youtube.com/watch?v=6tXcS0Xp1aE

09.03.09

for time

135lb thruster X 15
run 400 meters
25 pull-ups
run 400 meters
135lb thruster X 15
run 400 meters
25 pull-ups

09.02.09

for total work time

95lb hang power clean X 50
rest 2:00
800 M run
rest 2:00
double unders X 75

09.01.09

maximum rounds in 5:00
70lb dumbbell swing X 3
v-ups X 7
90 second rest
maximum rounds in 5:00
25lb turkish get up X 3 each side
90 second rest
maximum rounds in 5:00
300 meter run
burpees X 5

Score is total number of rounds completed.

08.31.09

W/ Jordan
7 rounds for time

155lb front squat X 5
medicine ball slams X 20
handstand push-ups X 7

then..

60m-100m sprints X 4

ME Workout for the Week Ending 09.05.09

push-press 3-3-3-3-3
http://www.youtube.com/watch?v=xLcntfkyXbM

08.27.09

maximum rounds in 20:00

95lb push-jerk X 7
pull-ups X 15
run 400 meters

08.26.09

5 rounds for time

run 300 meters
225lb deadlift X 9
sit-ups X 21

08.25.09

for time

25 burpees
50 walking lunges
75 push-ups
100 squats
50 double unders
25 burpees

08.24.09

3 rounds for time

run 400 meters
40lb manmakers X 15

Reminder

There are a few slots open for the fundamental class this Saturday, August 29 @ 11 am. Email me at tpgbr1@yahoo.com to sign up. If you joined The Proving Ground in the month of August, the class is mandatory. The cost is $25.

ME Workout for the Week Ending 08.29.09

deadlift 5-5-5-5-5

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

glute ham sit-ups 10-10-10

The deadlift is not a squat. Notice the elevation of the hips at the beginning of the deadlift. Stay very tight. Touch and go. Form before intensity.

08.20.09

for time

run 800 meters
45lb 1 arm dumbbell snatch X 20-15-10-5 (reps per side)
double unders X 5-10-15-20
run 800 meters

08.19.09

for time
21-18-15-12-9-6-3 reps of
95lb sumo deadlift high-pull
pull-ups

08.18.09

for time

run 400 meters
50 handstand push-ups
run 400 meters
50 goblet squats w/70lbs
run 400 meters

08.17.09

for total reps

run 400 meters
Tabata intervals begin precisely 2:00 after the start of the 400 meter run.

Tabata (:20 work/:10 rest X 8)
55 lb dumbbell swings
push-ups
sit-ups
squats

ME Workout for the Week Ending 08.22.09

front squat 5-3-3-2-2
http://www.youtube.com/watch?v=dehR3d6NuQE

weighted pull-ups 5-5-5

Only add weight to the pull-ups if you can perform 10 perfect dead hang pull-ups. If you cannot, do 3 sets of half of your estimated dead hang pull-up max. For instance, if you can do 6 dead hang pull-ups, perform 3 sets of 3 repetitions in your workout.

08.13.09

for time

135lb power clean and jerk X 21
30 double unders
135lb power clean and jerk X 15
30 double unders
135lb power clean and jerk X 9
30 double unders

08.12.09

3 rounds for time

run 400 meters
15 pull-ups
25 burpees
35 overhead lunges (walking) with a 45lb plate

08.11.09

5 rounds for time

run 300 meters
95lb push-jerk X 11
sit-ups X 30

08.10.09 (Monday)

1-10
70lb dumbbell swing
hyper push-ups
high box jump

This is a ladder. The first round looks like 1 swing, 1 hyper push-up (on steps), 1 high box jump. The second round is 2 swings, 2 hyper push-ups and 2 box jumps. Go to 10. Scale as needed.

Remember, the hyper push-ups are performed with the hands on steps or blocks to increase the range of motion.

See you Tuesday.

ME Workout for the Week Ending 08.15.09

overhead press 5-5-5-5-5
http://www.youtube.com/watch?v=SAXPJ3PfdyY


glute ham sit-ups 10-10-10
http://www.youtube.com/watch?v=NRWDQCcjeQk
back extensions 10-10-10



Superset the glute ham sit-ups with the back extensions at the end of the workout. Take a minute break between each superset. This is not for time.

Contact

I am compiling a contact list of The Proving Ground's members. If you want to be on the list, email me @ tpgbr1@yahoo.com with your phone number.

Be sure to scroll down a bit. I posted a few updates this afternoon.

Fundamentals Class

The first introductory class will be held on Saturday, August 29 at 11 am. If you have joined the class within the last month, you will need to sign up for this. The 60-90 minute session will cover an introduction to our theory and practice as well as basic movements. Enrollment is limited to five participants. The cost is $25.

Email Charles @ tpgbr1@yahoo.com to register.

Videos

Per John's suggestion, I have posted videos chronicling the movements we addressed at the clinic last Saturday (along with some others). You can find them by clicking on the ME Workout link at the right side of this page. If a link is dead or not working, please let me know.

The CrossFit main site has an extensive collection of videos as well.

Reminder

I will be unable to coach this Monday, August 10. Apparently, my presence is requested at parent orientation. I will post a workout for this evening. You may also consider doing the ME workout. Or something else. Or nothing!

Sorry for the short notice. I just found out myself.

See you Tuesday!

08.06.09

3 rounds for time

jumping lunges X 50 (25 each leg)
pull-ups X 25
95lb hang power clean & jerk X 15

Welcome Fred. It was his first dose.

08.05.09

for time

run 800 meters
100 double unders
75 v-ups
50 95lb front squats or 50 60lb goblet squats
run 800 meters

08.04.09

for time

The following movements are to be completed in any order you wish. Once you begin a movement, stay with the movement until you have performed the prescribed repetitions.

1/2 body weight farmer's carry-400 meters
50 handstand push-ups
50 pull-ups
1 lap broad jump
medicine ball run-400meters

Welcome to last evening's newbies Mark, Alison, Cheryl and Paxton.

08.04.09

for time
run 400 meters
70lb dumbbell swings X 33
burpees X 11
run 400 meters
70lb dumbbell swings X 22
burpees X 22
run 400 meters
70lb dumbbell swings X 11
burpees X 33

Welcome to last evening's newest participants Kasey, Marlow, Corey and Jeremy.

The Clinic

Not that kind of clinic.

The first clinic hosted by The Proving Ground was a success. Thanks to John, Anthony, Aimee and Tommie for participating. A big gracias to Stephen for his work as model-coach. Stay tuned, there will be more of these. I've got ideas for topics for future clinics, but I want to know what what you want to know! Email me at tpgbr1@yahoo.com with ideas or leave them in the comment section of this post.

As John suggested, I will post links to videos of the lifts we worked on under the ME Workout link on the right. Give me a day or two to get these together.

ME Workout for the Week Ending 08.08.09

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

07.30.09

3 rounds for time

run 800 meters
95lb sumo deadlift high-pull X 15
95lb squat clean X 15
95lb push-jerk X 15

07.29.09

for time

100 sit-ups
50 double unders
1 lap bear crawl
60 sit-ups
30 double unders
4 laps bear crawl
40 sit-ups
20 double unders
7 laps bear crawl

07.28.09

maximum rounds in 20:00

run 300 meters
15 pull-ups

Ido Portal

Ido Portal is a Capoeria practitioner and movement coach based in Israel. He has some great movement drills and sequences on his blog http://idoportal.blogspot.com/. I discovered him on Robb Wolf's blog http://robbwolf.com/. He has video demonstrations of beginning, intermediate and advanced movements from his movement system called Floreio.

Need Some Class?

Ron sure doesn't.

Stephen made a good observation that many of you dedicated Proving Ground adherents may need more coaching (and perhaps an introduction) to the movements we use for the Max Effort workouts. With this in mind, I am offering a small workshop this Saturday (August 1) to address these movements. The hour long session will probably not involve a workout. We will begin at 11 am. We will address a myriad of topics including the following:

• fundamental theory and practice of the ME workout.


• warm-ups


• loading


• back squat technique


• deadlift technique


• front squat technique


• overhead press technique

Due to the technical nature of the material presented, the class will be limited to the first four (4) people to sign up. Please sign up by emailing me @ tpgbr1@yahoo.com. I will send you an email reply to confirm your spot. By the way, it's free!

07.27.09

15 rounds for time

55lb dumbbell swings X 5
push-ups X 10
squats X 15

07.23.09

With a continuously running clock...
1 135lb clean and jerk anyhow the first minute
2 135lb clean and jerks anyhow the second minute
and so on.

When you fail to reach the prescribed round's number, sprint 400 meters. You score is your 400 meter time in seconds divided by your total number of reps of clean and jerk. The lower the score, the better.

ME Workout for the Week Ending 08.01.09

An old school physical culturist.

barbell thruster X 1-1-1-1-1

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


glute ham sit-up 10-10-10
back extensions 10-10-10

Take a look at the ME Workout link to the right for a guide to the ME Workout. I'll be happy to answer any questions via email tpgbr1@yahoo.com or in person.

07.22.09

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

double unders
burpees
v-ups

07.21.09

5 rounds for time

95lb barbell thruster X 11
run 400 meters

07.20.09

for time

35 overhead walking lunges, 45lb plate
35 dumbbell squat cleans, 40lb dumbbells
35 double unders
run 300 meters
35 handstand push-ups
run 300 meters
35 pull-ups
35 swings, 70lb dumbbell

ME Workout for the Week Ending 07.25.09

Drawing by Lon Kilgore.

deadlift 3-3-3 (light and fast--touch and go w/ about 60% of your estimated 1 rep max)

deadlift 1-1-1 (slow and heavy--use between 80%-90% of your 1 rep max--do not try to pr)

Make sure you warm up thoroughly. Take plenty of rest between sets. Here is a sample warm-up for this type of workout:

joint mobility

2 rounds

200 meter run

10 squats

10 back extensions

10 push-ups

10 pull-ups

Here's how I would load w/ a hypothetical 300lb deadlift 1 rep max:

45lbs (the bar) X 5

95lbs X 5

135 X 5

180 X 3 (first work set)

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

07.16.09

for time...

21 renegade manmakers w/30lb dumbbells
9 pull-ups
run 400 meters
15 renegade manmakers
15 pull-ups
run 400 meters
9 manmakers
21 pull-ups run 400 meters

A renegade manmaker is a manmaker with the row.

07.15.09

for time

45lb overhead squat X 30
pull-ups X 30
burpees X 30

07.14.09

10 rounds for time

275lb deadlift X 2
50lb 1 arm press X 3 each side
double unders X 11

07.13.09

4 rounds for time

run 400 meters
35 jumping lunges

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