12.02.09

Oops. Forgot to post this one.

70lb goblet squat X 25
burpees X 5
70lb goblet squat X 20
burpees X 10
70lb goblet squat X 15
burpees X 15
70lb goblet squat X 10
burpees X 20
70lb goblet squat X 5
burpees X 25

12.03.09

maximum rounds in 10:00
push-ups X 10
55lb dumbbell swings X 5

rest 90 seconds

maximum rounds in 10:00
box jumps X 5
pull-ups X 10

Friday Morning

Jordan will offer a 6am class on Friday covering the ME workout of the week. The first class will be held this Friday, December 4. Email Jordan at jwatts8@tigers.lsu.edu if you plan to attend.

The blog I mentioned last night hosted by nutrition expert Robb Wolf is found at http://robbwolf.com. The podcasts are excellent.

12.01.09

21-15-9 reps for time

225lb deadlift
double unders
handstand push-ups

11.30.09

w/ Jordan

5 rounds for time

55lb dumbbell swing X 12
medicine ball slams X 25
95lb hang squat cleans X 10

ME Workout for the Week Ending 12.07.09

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

weighted pull-ups 3-3-3


If you have fewer than 10 pull-ups, perform 3 sets of pull-ups to failure with no extra weight. If this number is less than 5, work a few negatives as well (jump to the top, down slowly).

Saturday

I plan on building work capacity at the LSU lakes around 11 am this Saturday, November 28. If you would like to join me, shoot me an email @ tpgbr1@yahoo.com so I know what I need to take with me. No biggie if you don't email and show up.

I'll be around the pull-up bars.

11.25.09

a) 5 rounds for time

7 pull-ups
14 push-ups
21 sit-ups

b) for completion (not timed)

55lb dumbbell swing breathing ladder 1-10-1

c) 3 rounds for time

5 pull-ups
10 push-ups
15 sit-ups

**The breathing ladder consists of 1 swing, 1 breath recovery. 2 swings, 2 breaths and so on. Go all the way to 10, then start at 9 and go back down to one. Breathe as needed while you are performing the reps. I first learned of these from Mark Twight @ Gym Jones.

11.24.09

for time
50 pull-ups
50 thrusters w/a 45lb bar
50 dumbbell swings @ 35lbs
50 overhead squats w/a 45lb bar
50 burpees

11.23.09

w/Jordan

for time

100 squats
10 power cleans @95lbs
5 handstand push-ups
75 squats
15 power cleans @ 95lbs
10 handstand push-ups
50 squats
20 power cleans @ 95lbs
15 handstand push-ups

ME Workout for the Week Ending 11.28.09

deadlift
5-3-2-1-1

11.19.09

for time

21-15-9
135lb power clean
burpees

rest 2:00

9-15-21
35lb dumbbell thrusters
pull-ups

11.18.09

3 rounds for time

15 handstand push-ups
25 pull-ups
50 squats
15 reps deadlift @ 225lbs

11.17.09

maximum rounds in 20:00

push-ups X 7
55lb dumbbell clean and jerk X 10 (5 each side)
double unders X 15

11.16.09

w/Jordan

for time
60lb farmer's walk X 3 laps
sit-ups X 60
25lb overhead walking lunges X 2 laps
sit-ups X 75
60lb farmer's walk X 3 laps

ME Workout for the Week Ending 11.21.09

ME barbell thruster 2-2-2
Dynamic Effort (DE) barbell thruster 3-3-3


Work up to three heavy sets of 2 repetitions for the ME thruster. Use 50% of your highest weight for the DE thruster. The DEs consist of a controlled (not slow) descent and an explosive concentric movement (the "up" part).

ME=strength focus
DE=speed focus

Saturday Workout

We will train at the United States Marine Corps recruiting command this Saturday, November 14 at 11:00 am. The field is at 5555 Hilton Ave. You can park in the Xerox building lot.

From College Dr., take a right onto Corporate and then a right onto Trust. Hilton will be on your left (according to Mapquest). If you park in the Xerox lot, you should be fine. Paul said that you can see the pull-up bar on the field we will use.

Please shoot me an email if you plan to go @ tpgbr1@yahoo.com. Call me @ 225.288.7208 if you can't find the place.

11.11.09

maximum rounds in approximately 23:00

push Jordan's car
95lb thruster X 15
pull-ups X 15

11.10.09

for time

21-18-15-12-9-6-3 repetitions of
70lb goblet squat
burpees

11.09.09

w/ Jordan

for time
50 lunges
5 handstand push-ups
40 lunges
10 handstand push-ups
30 lunges
15 handstand push-ups
20 lunges
20 handstand push-ups
10 lunges
25 handstand push-ups

then...
plank practice

Wednesday's Workout

Hint Hint

ME Workout for the Week Ending 11.14.09

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

11.04.09

maximum rounds in 20:00

55lb goblet squat X 10
55lb 1 arm overhead anyhow X 10 (5 per side)
double unders X 20

11.03.09

3 rounds for time

v-ups X 50
95lb power clean X 21
95lb barbell thruster X 15

Message From Jordan

Jordan wants to pass along that he will offer training this Saturday (11/7) at the Kenilworth BREC park at 10:00 am.

11.02.09

w/Jordan

Cindy
maximum rounds in 20:00 of--

5 pull-ups
10 push-ups
15 squats

ME Workout for the Week Ending 11.07.09

power clean and jerk 2-2-2-2-2
http://www.youtube.com/watch?v=6tXcS0Xp1aE&feature=PlayList&p=31F5A83479A697E8&playnext=1&playnext_from=PL&index=8

The above video focuses on the power clean.

November 14

Paul has been kind enough to allow members of The Proving Ground to train at the Baton Rouge headquarters for the United States Marine Corps recruiting on Saturday, November 14. I'll provide details as they are organized.

10.29.09

back squat practice

for time
25-19-12-6-3 reps of...
pull-ups
handstand push-ups
70lb dumbbell swings

10.28.09

for time

150 burpees

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