Paleo Football

http://sports.espn.go.com/espn/page2/story?id=5021601

03.24.10

10-9-8-7-6-5-4-3-2-1 reps of 115 lb sumo deadlift high-pull
Perform 15 push-ups between each set of sdhps and after the last sdhp rep.

03.23.10

5 rounds for time

run 400 meters
95lb overhead squat X 10
v-ups X 20

03.22.10

3 rounds for time

15 handstand push-ups
21 dumbbell swings @ 70lbs
42 double unders

ME Workout for the Week Ending 03.27.10

back squat
70% X 3
80% X 3
90% X as many reps as possible (AMRAP)

overhead press
70% X 3
80% X 3
90% X AMRAP

Old school CrossFit bottom to bottom Tabata squats w/ Annie.

Happy N.B.A.J.R.W.E!

I wish you the very best on NBAJRWE (National Buy a Jump Rope Week End)! Please support your local sporting goods store and buy a jump rope. Heck, buy two!

Now, watch as Buddy Lee teaches double unders.

03.18.10

3 rounds for total work time

25 burpees
25 pull-ups
25 1 arm dumbbell thrusters @ 25lbs
rest 2:00

Switch arms whenever you want on the thrusters. The number presented is the total number of thrusters each round, NOT 25 each side.

03.17.10

amrap in 20:00

135lb clean and jerk (ground to overhead anyhow) X 7
400 meter run

Some people paint. Some people sing. Some people move.

03.16.10

for time

20 meter tire flip
50 push-ups
50 dumbbell swings @ 55lbs
billboard dumbbell carry
run 400 meters
50 double unders

03.15.10

3 rounds leaving every 5:00

billboard run
50 squats
50 sit-ups

The clock keeps running. You may rest with whatever you have left of the 5:00.

ME Workout for the Week Ending 03.20.10

deadlift (using new max %)
65% X 5
75% X 5
85% X 5

03.11.10

for time

50 1 arm snatches @ 55lbs (50 total--NOT each side)
50 goblet squats @ 55lbs

Perform 4 burpees @ the beginning of each minute (including the first), then resume you snatches/goblet squats.

Then...

turkish get-up practice

03.10.10

for time

35 box jumps, 25inch box

3 rounds
25 pull-ups
25 hyper push-ups

35 box jumps, 25inch box

03.09.10

21-15-9

225lb deadlift
50lb (each side) dumbbell thruster
95lb sumo deadlift high-pull

**The athlete may perform the movements in any order he/she wants. Once you start a movement, you must perform the prescribed reps in that movement before transitioning to a different movement.

03.08.10

3 rounds for time

11 flying burpees to cone target (4-5ft)
30 1 arm weighted overhead walking lungs w/a 30lb dumbbell

rest 2:00

60 v-ups for time

ME Workout for the Week Ending 03.13.10

Add 10lbs to your starting numbers (approximate 1 rep max) for the back squat and deadlift. Add 5 lbs to the starting number for your overhead press. These will be your new weights from which you will derive your work set percentages. Remember to use 90% of your new 1RM. For example:


back squat max last cycle=300lbs (90% is 270lbs)
back squat this cycle=300lbs + 10lbs = 310lbs (90% is 279lbs--round to 280lbs)


Same strength moves this cycle. We will probably change this for the next cycle. I may throw a little o' lift work into these workouts when appropriate.


back squat
65% X 5
75% X 5
85% X 5 or AMRAP if you have a spotter

overhead press
65% X 5
75% X 5
85% X AMRAP


Take a look at this post if this is your first strength cycle:http://tpgbr1.blogspot.com/2010/01/me-workout-for-week-ending-011610.html
Email me with questions @ tpgbr1@yahoo.com.

03.04.10

3 rounds for total reps
AMRAP in 2:00 of weighted burpees w/ 20lb dumbbells (each hand)
AMRAP pull-ups
rest 2:00

03.03.10

3 rounds for time

225lb deadlift X 15
pull-ups X 20
double unders X 20

03.02.10

snatch practice
then...

50 push-ups
50 squats
10 hspus
50 squats
50 push-ups
25 squats
10 hspus
25 squats

03.01.10

max rounds in 15:00

135lb power clean X 4
sit-ups X 15

then...

tabata double unders or tuck jumps

ME Workout for the Week Ending 03.06.10

40% X 5
50% X 5
60% X 5

light and fast

02.24.10

21-15-9 reps for time

115lb power clean and jerk
pull-ups

02.23.10

for time

50 tuck jumps
50 1 arm push-jerks @ 55lbs
50 walking lunges
50 dumbbell swings @ 55lbs
50 burpees

02.22.10

3 rounds for total work time

50 squats
17 handstand push-ups
20 pull-ups

rest 2:00 after each round

ME Workout for the Week Ending 02.27.10

Unloading

back squat

40% X 5

50% X 5

60% X 5

overhead press

40% X 5
50% X 5

60% X 5

15-12-9

pull-ups

burpees

Your goal is to perform the short metcon without breaks.

The early AM Max Effort workout with Jordan is cancelled this Friday, February 26.

02.18.10

5 rounds for total work time

shuttle run
95lb thrusters x 10
push-ups X 25

rest 90 seconds between each round

02.17.10

for time

95lb SDHP X 25
double unders X 50
sit-ups X 25
95lb SDHP X 20
double unders X 40
sit-ups X 25
95lb SDHP X 15
double unders X 30
sit-ups x 25
95lb SDHP X 10
double unders X 20
sit-ups X 25

02.15.10

w/Jordan

3 rounds for time

50 squats
8 power cleans @ 135lbs
shuttle run
2 laps bear crawl

ME Workout for the Week Ending 02.20.10

deadlift
75% X 5
85% X 3
95% X as many reps as possible

-slight re-grip @ the bottom is OK (no more than 2-3 seconds)
-next week is a "de-load" week

02.11.10

for time

50 burpees
50 pull-ups

rest at least 2:00

AMRAP box jumps in 1:00

02.10.10

for time
25 hspus
50 jumping lunges
25 dumbbell swings @ 70lbs
20 hspus
35 jumping lunges
20 dumbbell swings @ 70lbs
15 hspus
20 jumping lunges
15 dumbbell swings @ 70lbs

Art DeVany

Art's at it again--

http://arthurdevany.com/articles/20100209

His book will soon be released.

02.09.10

MRI 10:00
1 lap bear crawl
25 squats
20 v-ups

rest at least 5:00

as many reps as possible (AMRAP)
95lb hang squat clean
The set is terminated when the weight touches the floor.

TPG Challenge #1

Here are the events for the first TPG Challenge:

back squat 3 rep max
overhead press 3 rep max
power clean 2 rep max

for time
parking lot (aprox 400m run)
225lb deadlift X 15
parking lot (aprox 400m run)
25 burpees
25 pull-ups
parking lot (aprox 400m run)
225lb deadlift x 15

Notes-

After you complete warm-up sets, you have no more than three attempts to find your 2 and 3 RMs for the 3 weightlifting movements.

The three weightlifting movements must be completed in 30 minutes.

You may take a 10 minute break between the weightlifting component and the metabolic component if you wish.

Record your records on the lifts and the metabolic portion for comparison.

Scale everything as needed.

02.08.10

w/Jordan

1-10 for time
75lb goblet squat
clapping push-ups
obstacle jumps

rest 2:00

50 sit-ups for time

ME Workout for the Week Ending 02.13.10

back squat
75% X 5
85% X 3
95% X as many reps as possible

overhead press
75% X 5
85% X 3
95% X as many reps as possible

A Caveman on Colbert

Here's a funny little video on the NYC caveman:
http://www.colbertnation.com/the-colbert-report-videos/263270/february-03-2010/john-durant

The Barefoot Professor

Thinking about ditching those running shoes? Watch this--

http://www.youtube.com/watch?v=7jrnj-7YKZE

02.04.10

23-17-9 reps for time

busters w/ 30lb dumbbells
pull-ups
double unders

Trailer Needed

Thanks to Juan, we have secured a few tractor tires. If you have a trailer and would be willing to make a short trip to Lafayette to get them, please email me at tpgbr1@yahoo.com.

02.03.10

3 rounds for time

115lb sumo deadlift high-pull X 15
tuck jumps X 25

rest a while

5-1 or 10-1 unbroken dead hang pull-up ladders

02.02.10

3 rounds for time

35 walking lunge steps w/a 45lb plate
25 burpees
20 pull-ups

Intro Session

The next intro session will take place on Saturday, February 13 at the Southside YMCA. We will start @ 12 PM and finish about 1:30 PM. This is a requirement for new members who have not attended an intro session. The cost is $25.

Please email me at tpgbr1@yahoo.com if you plan to attend. The class is limited to 5 participants. I will email you with a confirmation notice and resource material. Please bring a notebook and pen.

02.01.10

w/Jordan
for time

20 handstand push-ups
21 power cleans @ 135lbs
20 handstand push-ups
15 power cleans @ 135lbs
20 handstand push-ups
9 power cleans @ 135lbs

rest 2:00

50 double unders for time

ME Workout for the Week Ending 02.06.10

deadlift
70% X 3
80% X 3
90% X As many reps as possible
--touch and go
--no rest @ the bottom
--rest @ the top is ok

All percentages based on 90% of 1 rep max.

01.28.10

3 rounds for time

6ft broad jump X 15
pull-ups X 25
95lb overhead squat X 15
hyper push-ups X 25

Rest precisely 1:00 between rounds.

01.27.10

for time

185lb snatch grip deadlift X 15
burpees X 21
double unders X 21
185lb snatch grip deadlift X 12
burpees X 15
double unders X 15
185lb snatch grip deadlift X 6
burpees X 9
double unders X 9

then...
snatch low pull and overhead squat practice

Headlines

Here's a cool article Peggy sent me about women & strength training.
http://www.nytimes.com/2010/01/26/health/research/26exer.html

Jordan is planning to train @ Kennilworth Park this Saturday, January 30 @ 10AM. He is planning on pushing his car and invites all who are interested to join him.

When you have ten minutes, watch this:
http://www.youtube.com/watch?v=K-3yPrmmsrs&feature=related

01.26.10

for time

shuttle run
50lb 1 arm snatch X 21 each side
50lb 1 arm thruster X 9 each side
shuttle run
50lb 1 arm snatch X 15 each side
50lb 1 arm thruster X 15 each side
shuttle run
50lb 1 arm snatch X 9 each side
50lb 1 arm thruster X 21 each side

All snatches were power snatches.
All athletes used dumbbells.

Coming Soon--The Test

01.25.10

w/Jordan

maximum rounds in 20:00

10 overhead walking lunge steps w/a 45lb plate
15 dive bomber push-ups
8 reps of knees to elbows

ME Workout for the Week Ending 01.30.10

back squat
70% X 3
80% X 3
90% X as many as possible (not to failure)

overhead press
70% X 3
80% X 3
90% X as many as possible

Remember, these %s are based on 90% of your 1 rep max.

01.21.10

5 rounds for time

15 pull-ups
12 sumo deadlift high-pulls @ 95lbs
9 handstand push-ups

01.20.10

A) w/ a continuously running clock

Perform 2 goblet squats @ 70lbs and 4 push-ups the first minute. Increase these numbers by two each subsequent minute until you cannot complete the round's repetitions in the time allowed.

rest 2:00

B) w/ a continuously running clock

Perform 1 double under and 2 sit-ups the first minute. Increase these numbers by two each subsequent minute until you cannot complete the round's repetitions in the time allowed.

Your score may be listed in rounds and fractions of rounds (i.e. 7 rounds plus 5 double unders).

01.19.10

5 rounds for time

shuttle run
70lb dumbbell swings X 15
burpees X 15

01.18.10

w/Jordan

2 laps farmer's walk w/85lbs
21 thrusters @ 95lbs
2 laps farmer's walk w/85lbs
15 thrusters @ 95lbs
2 laps farmer's walk w/85lbs
9 thrusters @ 95lbs
2 laps farmer's walk w/85lbs

The farmer's walk is with an 85lb dumbbell in each hand.

ME Workout for the Week Ending 01.23.10

deadlift
65% X 5
75% X 5
85% X as many as possible w/good form (touch and go, you can rest @ the top but NOT at the bottom)

Make sure that you are using 90% of your 1 rep max for these calculations. Scroll down to last week's ME to see an explanation. Email me with questions @ tpgbr1@yahoo.com.

PaNu

A few weeks ago, I pointed to Robb Wolf's blog, www.robbwolf.com , as an excellent resource for nutrition information. Another blog that I follow regularly is PaNu by Kurt Harris, M.D. You will find a link here: http://www.paleonu.com/

It is always refreshing to find MDs who get it.

What you eat changes your life.

01.13.10

15-12-9 reps for time

275lb deadlift
50lb dumbbell thruster (100lb total)

01.12.10

maximum rounds in 10:00
overhead walking lunge w/a 45lb plate X 10
v-ups X 10

rest 2:00

maximum burpees in 3:00

rest 2:00

maximum double unders in 2:00

Paleo in the NY Times

Tanja found this article about Paleo stuff in the NY Times--

http://www.nytimes.com/2010/01/10/fashion/10caveman.html?pagewanted=1

I learned from Art Devany's blog that there was some misquoting going on in the story. That's kind of par for the course w/ the NY Times!

Never heard of the blood donation strategy. That's a bit weird!

01.11.10

w/Jordan

5 rounds for time
45lb dumbbell swings X 21
knees to elbows X 11

plank practice

Intro Session Saturday 01.16.10

I will offer an intro session this Saturday at 12:00 PM at Southside. An intro session is required within your first month of joining The Proving Ground. The cost is $25. We will cover the fundamental movements, methodology and nutrition. Please email me @ tpgbr1@yahoo.com if you would like to attend. The session lasts about 90 minutes. Don't worry, you can watch the Saints game!

01.07.10

for time

21 busters w/30lb dumbbells
42 double unders
15 busters
30 double unders
9 busters
18 double unders

rest at least 2:00

maximum reps of pull-ups

Busters
-standing position w/ dumbbells
-dumbbells down
-kick back
-perform push-up
-recover
-full squat clean
-immediately into a thruster

ME Workout for the Week Ending 01.16.10

This week marks the start of a new strength cycle. We will be using the 5-3-1 method popularized by Jim Wendler. This is a good linear program which uses an unload week (making it not so linear). For this cycle, we will focus on the back squat, deadlift and overhead press.

This week's lifts are back squat and overhead press. Your working weight will be based on 90% of your PR (or estimated PR) in the respective lifts. Make sure you warm-up thoroughly with at least 3 progressively heavier sets before you get to the work sets. All the other ME workout rules apply (2-3 minutes between sets, etc.).

back squat
65% X 5 (reps)
75% X 5
85% X 5 + (do as many as possible w/o going to failure)

overhead press
65% X 5
75% X 5
85% X 5+ (do as many as possible w/o going to failure)

So that's 3 work sets for each lift. Focus on taking it one rep at a time. Here's how you would determine your load for the back squat if your current PR is 300 lbs:

pr=300lbs
90% of pr=270lbs
65% of 270lbs = 175lbs X 5 (first work set)
75% of 270lbs = 205lbs X 5 (second work set)
85% of 270lbs = 230lbs X 5 (or as many as possible w/o going to failure)

Round the pounds as needed. If you are a newbie and have no earthly idea of where to begin weight-wise, email me @ tpgbr1@yahoo.com. Email me with any questions at the same address. You can perform both lifts in the same workout or break the session in two.

01.06.10

3 rounds for time

pull-ups X 21
70lb goblet squats X 21
burpees X 21

01.05.10

Remember, we will not have an organized group workout tonight. You may want to take the opportunity to perform the max effort workout for the week. Scroll down to have a look.

The following is a nice, short metcon that should take less than ten minutes. It can be performed as a chaser to the max effort workout or as a stand alone session. Hey, 10 minutes of skill development on an underdeveloped movement (maybe double unders or pull-ups), the chaser and you're out of there in under 30 minutes.

21-15-9
95lb push-press
box jumps (w/the highest box you can handle)

See you tomorrow!

01.04.10

w/Jordan

dice game for 20:00

1=35lb dumbbell swing X 21
2=pull-ups X 10
3=handstand push-ups X 10
4=185lb deadlift X 5
5=sit-ups X 50
6=95lb overhead press X 7

No Class Tuesday

We will not have an organized group training session on Tuesday, January 5. Jordan and I will be attending a compulsory class on "healthy lifestyles" @ the AC Lewis YMCA. I apologize for the inconvenience.

This may be a good opportunity to perform the max effort workout. I will post a short metabolic chaser on Tuesday.

ME Workout for the Week Ending 01.09.10

deadlift 1-1-1
overhead press 1-1-1

Not looking for a PR necessarily. Go through AT LEAST 3 progressive warm-up sets of 3-5 reps before you attempt your first work set. Record this workout. You will need the numbers for the upcoming cycle.

01.31.09

@ Episcopal High School

1 mile run
15 pull-ups
15 burpees
50 squats
800 meter run
25 pull-ups
25 burpees
50 squats
400 meter run
35 pull-ups
35 burpees
50 squats

01.30.09

5 rounds for time

155lb power clean and jerk X 5
pull-ups X 10
double unders X 25

New Year's Eve Workout

Location--Episcopal High School Track 3200 Woodland Ridge Blvd
Date/Time--12.31.09/1:00pm
Duration--As long as it takes.
Supplies Needed--water

In the event of torrential rain, the event is cancelled. Call me @ 288.7208 w/any questions.

12.29.09

for time

20lb (each hand) dumbbell thruster X 55
shuttle run
35lb dumbbell swing X 55
shuttle run
45lb plate overhead lunge X 55
shuttle run
hyper push-ups X 55

12.28.09

w/Jordan

maximum rounds in 20:00

5 weighted sit-ups w/ a 45lb plate
10 overhead squats w/pvc
15 burpees

Schedule

We are back to business "unusual" this week. Monday through Wednesday @ 6:30pm. The YMCA closes @ 1pm on Thursday. If you are interested in participating in one last workout before 2010 on Thursday morning or afternoon, please email me @ tpgbr1@yahoo.com. Indicate what time would be good and, if I get enough interest, it's on.

ME Workout for the Week Ending 01.02.10

back squat
5-3-3-1-1
http://www.youtube.com/watch?v=kawBY5p29fQ

Make certain you record the weights you use for this workout. It's important for our upcoming cycle!

Merry Christmas!

12.22.09

for time

95lb sumo deadlift high-pull (SDHP) X 21
handstand push-ups (HSPU) X 21
squats X 50
95lb SDHP X 15
HSPU X 15
squats X 50
95lb SDHP X 9
HSPU X 9
squats X 50

Schedule

There will be one organized workout @ TPG this week on Tuesday, December 22. We will not have organized workouts on Monday, Wednesday or Thursday. Enjoy the break!

ME Workout for the Week Ending 12.26.09

push-press 3-3-3
chest to bar pull-ups 5-5-5

Superset the push-press with the chest-to-bar pull-ups. Rest in between each superset at least 120 seconds.

Substitute Ladder for Pull-ups
chest-to-bar--kipping--strict--jumping

12.17.09

5 rounds

20 hindu push-ups
15 dead hang pull-ups

The focus of this session is breathing and flow, not time.

12.16.09

5 rounds for time

shuttle run
60lb 1 arm dumbbell thruster X 9 each side

Reminders

Please shoot me an email @ tpgbr1@yahoo.com if you plan to attend the fiesta Friday evening.

Information about the Red Stick Bowl 5k which benefits the Wounded Warrior project can be found here: http://la.milesplit.us/meets/62075. The race is this Saturday.

12.15.09

maximum rounds in 20:00

315lb deadlift X 3
burpees X 7
butterfly sit-ups X 21

12.14.09

w/Jordan

for time

3 laps bear crawl
21 obstacle jumps
9 dips
3 laps bear crawl
15 obstacle jumps
15 dips
3 laps bear crawl
9 obstacle jumps
21 dips

Christmas Party

We will meet @ 7pm this Friday, December 18 @ Dingos on Coursey. Spouses, significant others, small pets, parole officer(s), etc. are invited as well. Please email me @ tpgbr1@yahoo.com if you plan to attend so I can get a count.

Events

TPG Christmas party --Friday, December 18 (location TBA)

Red Stick Bowl 5k--Saturday, December 19 (benefits the Wounded Warrior Project)

ME Workout for the Week Ending 12.19.09

power clean 1-1-1-1-1

12.10.09

A) Perform as many reps of pull-ups as possible in 1 set. The set is terminated when both hands leave the bar and/or any part of the body touches the floor.

rest 90 seconds

B)10 rounds for time
10 burpees
10 v-ups

Immediately move to part c.

C) Perform the number of pull-ups you completed in your max set. Use as many sets as necessary.

Your score is your max pull-up number and the time for parts b and c.

12.09.09

5 rounds for time

shuttle run
40lb 1 arm push-press X 11 each side
double unders X 22

Then...

Rock throwing for fun and profit.

Events

Jordan has one slot open for the 6am Friday Max Effort Workout. Email him at jwatts8@tigers.lsu.edu if you want to get strong.

I will host an introductory session this Saturday, December 12 @ 12pm. The class will last 1-1.5 hours and will cover the 9 fundamental movements, theory, practice and a bit of nutrition. Email me @ tpgbr1@yahoo.com if you plan to attend. Please make plans to attend if you have joined us within the last two months. If this is not possible, let me know and I can schedule another one.

12.08.09

3 rounds for time

135lb power clean X 15
jumping lunges X 50

12.07.09

w/Jordan

Tabata
55lb dumbbell swings
push-ups
sit-ups
squats

The Tabata protocol is 8 rounds of 20 seconds of work and 10 seconds of rest.

ME Workout for the Week Ending 12.12.09

front squat 3-3-3-3-3

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

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